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...

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.

Beginner...

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 ...

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...

Raise your arms up and to the side until you reach about shoulder height, keeping the slighted bend in your elbows & core engaged the whole time

Weight Recommendations:

Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs

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

*Modification: you can go bodyweight on the lunges, and use dumbbells instead of kettlebell if needed!

Use the rower erg for 60 seconds, followed by 2 tricep extensions and 10 sit ups. Repeat 3x.