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: 10-35lb plates on each side of the b...

Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.

Weight Recommendation:
Beginner: 5-7lb
Intermediate: 10-15lb 

Advanced: 20-35+lb

Hold a dumbbell in each hand at your sides. Step one leg back into a reverse lunge, lowering until both knees are at 90 degrees.

Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-35lb
Advanced: 45-60+lb

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
Advanced:...

Start standing tall, cor engaged. Lift the dumbbells up into an ”L”shape: 1 arm in a front raise while the other arm goes into a lateral raise, then return to the starting position, and repeat on the opposite side- that is 1 rep. Make sure not to swing the weights, but actually lift!

Weight Reco...

Attach a rope to a low cable pulley. Face away from the machine, straddle the cable, and hold the rope between your legs with both hands. Walk forward a few steps and stand with feet slightly wider than hip-width. Hinge at your hips, pushing them back while keeping your back flat and a slight ben...

Start in a plank with hands under shoulders. Tap one hand to the opposite shoulder, then switch, keeping your hips as still as possible.

Zero equipment

Modification: Do from your knees