Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells
Intermediate: 5-20lb plates on each side of the b...

Holding dumbbells at your shoulders, lower into a squat, then drive through your legs to stand tall and press the weights overhead. Return the dumbbells to your shoulders and repeat

Weight Recommendations:
Beginner: 5-10lb

Intermediate: 15-35lb

Advanced: 45-60+lb

Start standing up, perform a hammer curl, straight into an overhead press, then jump out into a plank position, holding the dumbbells, stand up and repeat.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs

*Modification: In the burpees, set the weights down ...

Stand a little wider than shoulder-width stance with a dumbbell in front of you. Drop your chest, hinge your hips back, and drive the weight forward in front of your chest. Squeeze through your hamstrings and glutes and return to drop the weight below your body on the way down.

Weight Recommenda...

Raise the dumbbells up and into an "L" shape: one directly in front of you, one to the side! Rest and alternate to the opposite side.

Weight Recommendations:

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

Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!