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 ...

Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.

Weight Recommendations:

Beginner: 10-15lbs plates on each side

Intermediate: 20-...

Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+...

Step out into a side lunge while curling the weights (palms facing in), then press the weights overhead as you step back to the center.

Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45lbs

Hold dumbbells at your sides with palms facing forward, then swing them out and up in a massive circle until they meet above your head.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45+lbs

Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!

Weight Recommendations:

Beginner: Bodyweight on...

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