Let's warmup & then get right into the workout of the day, excited to grow with you today!

Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine

Intermediate: 25...

Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!

Beginner: 30-50lbs

Intermediate: 55-70lbs 

Advanced: 70-100+lbs

*Modification: do tricep extensions with dumbbells

Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion

Weight Recommendations:

Beginner: 10-20lbs

Intermedia...

Bend your torso slightly forward & extend your arms up to grab the ropes/bar while you keep a slight bend in your elbows. Engage your core & your lats. Keeping your arms practically straight, pull the ropes/bar down towards your thighs, then slowly released to starting position.

Weight Recommend...

Hammer Curl:
Stand with dumbbells in hands by your sides. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards eachother, then press the dumbbells straight up and slowly return the motion to starting position.

Weight Recommendations:
Beginner: 5-10l...

Bent over rows:
Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

Weight Recommendations:

Beginner: 5...

1 round of 6 exercises, working 50 seconds on followed by 10 seconds of rest. All you need is your mat!