Let's warmup & then get right into the workout of the day, excited to grow with you today!

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!

Beginner: 30-50lbs

Intermediate: 55-70lbs 

Advanced: 70-100+lbs

*Modification: do tricep extensions with dumbbells

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

Interme...

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...

Stand with dumbbells in hands by your sides. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards eachother, then press the dumbbells straight up and slowly return the motion to starting position.

Weight Recommendations:
Beginner: 5-10lbs
Intermedi...

Lay flat on a bench with either a set of dumbbells in each hand OR 1 dumbbell held horizontally. Extend arms above head/chest & slowly bend the elbows, lowering the dumbbells towards the top of your head & slightly behind your head & then reverse the movement back to starting position. Keep the e...

Perform 10 Upright Rows, then go straight into 10 Bicep Curls. Rest for 45-60 seconds before starting the next round!

Arms and core finisher. 1 circuit, 45 seconds of work followed by 15 seconds of rest.