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: 10-35lb plates on each side of the ...

Grab the barbell with an overhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell 

Advanced: 25-35+lb plates on each ...

Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!

Weight Recommendations:

Beginner: Bodyweight on...

Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!

Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advance...

Bent Over Reverse Flies:
Hinge your hips back, dropping your chest to about a 90 degree angle, with a slight bend in the elbows, raise the dumbbells up until your arms are in line with your shoulders, making sure not to arch your neck or back. Slowly return back.

Weight Recommendations:

Beginne...

Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Equipment: 5-15lb dumbbell

PLANK FINISHER: 1 round / 60 sec. each

-Front Plank