Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!

Weight Recommendations:

Beginner: 10-15lbs
Intermediate: 20-45lbs
Advanced: 50-90+ lbs

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

Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

Weight Recommendations:

Beginner: 5-10lbs
Intermedi...

Perform a pushup, but on an elevated surface like a bench or box.

Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs
*Modification: do tricep extensions with dumbbells

Start standing, core engaged, with the attachment in hand. Pull the rope towards your face while opening up your chest as your elbows come high to the side of your head.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs

*Modification: you can also use a band...

Circuit: (50 second work / 20 second rest) 2x
- Inchworm toe taps
- Alternating flat sit-ups
- Dumbbell over the head combo (curl press tricep ext)
- Dead bugs
- High plank reaches