Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.

Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45+lbs

*Modification: You can also us...

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...

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: 5-12lbs
Intermed...

Start standing tall, cor engaged. Lift the dumbbells up into an ”L”shape: 1 arm in a front raise while the other arm goes into a lateral raise, then return to the starting position, and repeat on the opposite side- that is 1 rep. Make sure not to swing the weights, but actually lift!

Weight Reco...

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

*Modification: use dumbbells for this if you don't have a cable!

The weights will vary depending on you machine, make sure you're using a weight that is challenging you, but that y...

Finisher Circuit: 2 rounds
35 sec. work / 15 second work

-Right Side Plank
-Left Side Plank
-Burpees
-Leg Lifts