Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.

Weight R...

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 ...

Stand shoulder-width stance with a kettlebell in front of you. Drop your chest, hinge your hips back, grab. the weight & stand straight up with the weight. Make sure you're engaging your core & using you hamstrings and glutes to lift the weight

Weight Recommendations:

Beginner: 5-10lbs
Intermed...

Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.

Weight Recommendations:

Beginner:...

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

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...

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!