Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine

Intermediate: 25...

Stand with one foot slightly behind you like a kickstand; perform a squat with most weight on the front leg, then press dumbbells overhead as you stand.

Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine

Intermediate: 25-55lb plates on each side
Advanced: 60-100+ lb plates on ...

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...

Lie back on an incline bench with dumbbells at chest level. Press the weights up until arms are straight, then lower slowly back down with control.

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

*Modification: you can use a bar...

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 ...

Set up in a side plank (on forearm or hand), then bring your top knee in toward your chest. Extend it back out and repeat, keeping your hips lifted the whole time.

Zero equipment

Start on all fours holding a light dumbbell. Extend your opposite arm and leg long, pause, then return with control.

Weight Recommendations:

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