From standing, hinge at your hips and walk your hands forward into a high plank. Once in plank, perform four controlled shoulder taps—alternating sides—keeping your core tight and hips stable. Walk your hands back toward your feet and return to standing. Repeat.

Grab the barbell with an underhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell 

Advanced: 25-35+lb plates on each...

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...

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...

Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.

Weight Recommendations:

Beginner:...

Sit tall on a bench with feet flat on the floor. 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, enga...

Start in a high plank position with a dumbbell placed just outside one hand. With your opposite hand, reach under your body to grab the dumbbell and drag it across to the other side, keeping your hips and shoulders square. Alternate sides for each rep.

Weight Recommendations
Beginner: 5-10lb

I...