Engage your core, sit back into a chair, push through your heels to stand back up!

Weight Recommendations:

Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55lb plates on each side of the barbell

*Modification: use dumbbells or...

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: 3-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs

*Modi...

Start standing with weights in hand, step back into a reverse lunge & as you do, curl the dumbbells, as you step back up, return the dumbbells. Do alternating legs!

Weight Recommendations:

Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs

*Modification: split this exercise ...

Start in a wide stance, dumbbells at your shoulders, press straight above your head 2x, then sit into a lateral lunge on both sides, that is one rep!

Weight Recommendations:

Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs

*Modification: break up this exercise into 2 separate exerc...

Start in a wide sumo stance, squat down, grab the KB, as you stand up, row the KB up towards you chin, let you elbow open up wide by your ears.

Weight Recommendations:

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

*Modification: use dumbbells

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!

Circuit: (50 second work / 20 second rest) 2x
- Wide to Regular bicep curl
-Squat jump w/ pulse
- Jack knives
- Plank knee drive front to side
-“