Engage your core, sit back into a chair, push through your heels to stand back up!

Weight Recommendations:
Beginner: Try just the bar first or dumbbells

Intermediate: 15-35lb plates on each side of the barbell

Advanced: 45-60+lb plates on each side of the barbell

*Modification: use dumbbells...

Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!

Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advance...

Hold a dumbbell with both hands. Step one leg out to the side, bending that knee while keeping the other leg straight, and sit back into the lunge. Keep your chest lifted and core engaged as you lower, then push off the bent leg to return to standing. Alternate sides

Weight Recommendations
Begin...

Start with a single arm curl across your body to the opposite shoulder, then on the opposite side.

Weight Recommendation:
Beginner: 3-7lbs

Intermediate: 10-15lbs
Advanced: 20-50+lbs

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...

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