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

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

Start by holding a single weight overhead with arms fully extended and core engaged. Step one leg back into a reverse lunge, lowering until both knees are bent at 90 degrees. Keep the weight stable overhead as you drive through the front heel to return to standing. Alternate legs each rep.

Weigh...

Start in a side plank with your supporting forearm on the mat and hips lifted. Hold a dumbbell in your top hand, keeping your arm stacked over your shoulder. From here, press the weight straight up toward the ceiling, then slowly lower back down with control.

Weight Recommendations:
Beginner: 5-...

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

Weight Recommendations
Beginner: 5-10lb

Intermediate: 15-30lb

Advanced: 35-45lb