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+...

Step out into a side lunge while curling the weights (palms facing in), then press the weights overhead as you step back to the center.

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

Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.

Weight Recommendations:

Beginner: Bodyweight - 7lbs
Intermediate: 10-25lbs
Advanced: 30-65...

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
Intermedi...

Stand tall and hold one dumbbell with both hands and press it overhead until arms are fully extended. Keeping your elbows close to your ears, slowly bend at the elbows to lower the dumbbell behind your head. Press the weight back up to the starting position, engaging your triceps throughout.

Wei...

From an all-fours position with one arm and the opposite leg extended, slowly move that arm and leg out to the side (away from your center) while keeping your back flat.

Zero equipment

Start in a plank on your knees with hands under shoulders. Tap one hand to the opposite shoulder, then switch, keeping your hips as still as possible.

Zero equipment