Sit into the machine, there are many variations of this machine, refer to the instruction label on the side if you don’t know exactly how yours works! Lift the lever/prepare the weight. Engage your core, slowly drop into a squat, keeping your knees in line with your ankles. Push through your heel...

You can use the same squat press machine that you we're already on (adjust weight if needed- I like to go a little bit lighter for these) Start with your feet flat, press through the balls of your feet to elevate your heels. Go slow & controlled, especially on the return motion. Use mind muscle c...

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:

*these will vary based on what type of machine you are using
Beginner: 20-30lbs
Intermediate...

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...

Start standing with dumbbells in hands, curl the dumbbells up and keep them at your shoulders as you step into a lateral lunge on both sides. That is 1 full rep.

Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-20lbs
Advanced: 25-35lbs

*modification: do just regular lateral lunges if y...

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

Weight Recommendations:
Beginner: 5-15lbs
Intermediate: 20-35lbs
Advanced: 40-60lbs

Finisher Circuit: 2 rounds
45 sec. work / 25 sec. rest

-Plank Front Raise to Toe Taps
-Right Arm Situp Twist
-Left Arm Situp Twist
-Hanging sumo Squat Pulses