Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the ...

Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.

Weight Recommendations:

Beginner: Bodyweight- 7lbs
Intermediate: 10-25lbs
Advanced: 30-45+...

The point of this one is to really get that heart rate elevated in the middle of your workout, so if you don't have this piece of equipment you can get creative with any type of cardio!

Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift you...

Start with a single arm bicep curl on both sides, then hammer curl press the dumbbells. That is one full rep!

Weight Recommendations:

Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-50+ lbs

Circuit: (50 seconds work / 20 second rest) 2 rounds!
- Banded / weighted squat walk
- Pushup 2x shoulder tap
- Squat jumps w/ pulse
- Bird dogs
- Bird dogs (other side)
- Glute bridge hold chest press