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...

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 with dumbbells at your sides. Step one leg back into a reverse lunge, lowering until both knees are bent at 90 degrees. As you lunge, curl the dumbbells up toward your shoulders. Lower the weights as you return to standing, then alternate legs.

Weight Recommendations
Beginner: 5-10lb

Int...

Sit tall on a bench with a dumbbell in each hand, arms down at your sides and palms facing forward. With a wide, controlled arc, sweep the dumbbells out and up in a circular motion until they meet overhead. From there, lower them back down in the same circular path to return to the starting posit...

Start with a heavy dumbbell in hand, wide stance, and toes pointed slightly diagonal. Move through a squat as you lower the weight down to the floor, squeeze your glutes as you stand back up to starting position! Focus on engaging your core & keeping your face/chest up throughout the movement & d...

Stand tall with feet hip-width apart. Drive one knee up toward your chest for a crunch, then step that same leg out to the side into a lateral lunge—bending the stepping knee while keeping the other leg straight. Push back to center and repeat on the same side before switching.

Weight Recommenda...

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