You can use band or do them without if you are able to! Grab the bar, engage your core, pull your chest up toward the bar, squeezing you back, and slowly lower back down.

Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.

Weight Recommendations:

Beginner: 10-15 lbs
Intermediate: 25-35lbs
Advanced: 40-7...

Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

Weight Recommendations:

Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-50+ lbs

Weight Recommendations:

Beginner: 3-7lbs
Intermediate: 10-20lbs
Advanced: 25-50+ lbs

Circuit: (50 seconds work / 20 second rest ) 2x
- Around the World raises
- Plank pass throughs
- OH situps
- Plank up downs
- Leg lifts