Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.

Beginner: Try just the bar first or dumbbells

Intermediate: 10-35lb plates...

Stand facing the cable machine and, keeping your arms locked straight, pull the bar from shoulder height down to your thighs using your back muscles.

Beginner: 3-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs

*Modification: Upright row with dumbbells

Hold the cable handle with an underhand grip and curl your hand toward your shoulder, keeping your elbow tucked tightly against your ribs.

Weight recommendations

Beginner: 10-15lbs

Intermediate: 20-35lbs 

Advanced: 40-60+lbs

Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+...

Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the right side dumbbell & lower, then the left side, then finish with both at the same time. that is one full rep!

Beginner: 5-7lb dumbbells

Intermediate: 10-15lb dumbbells 

Advanced: 20-35+lb du...

Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!

Weight Recommendations:

Beginner: Bodyweight on...

From a kneeling pushup position, extend one leg back as you lower your chest to the floor, then bring the knee back in as you push up.

Zero equipment