First, sit into a squat with a band right under your knees, perform your 10 steps per side.

Start standing with weights in hand, step back into a reverse lunge & as you do, curl the dumbbells, as you step back up, return the dumbbells. Do alternating legs!

Weight Recommendations:

Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs

*Modification: split this exercise ...

Hold a dumbbell in one hand, squat slightly, then explosively drive upward to bring the weight from your hip to straight overhead in one fluid motion. Repeat on the other arm.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs

Lie back on an incline bench with dumbbells at chest level. Press the weights up until arms are straight, then lower slowly back down with control.

Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advanced: 25-45+lb dumbbells

*Modification: you can use a bar...

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 with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.

Weight Recommendations:

Beginner:...

Lie on your back with arms up and knees bent at 90 degrees. Slowly extend the opposite arm and leg away from your body, then return and switch sides, keeping your low back pressed into the floor.

Zero Equipment