• Elevated Pike Press

  Intermediate

  

  

  1

  Use a bench or an object to elevate your feet.

  2

  Lower your head towards the floor by bending your elbows

  3

  Push through your hands and return to the starting pike position.

  4

  Repeat

• Bodyweight Pike Press

  Intermediate

  

  

  1

  Start in a plank position. Push your hips up toward the ceiling.

  2

  Lower your head towards the floor by bending your elbows

  3

  Push through your hands and return to the starting pike position.

  4

  Repeat

• Forward Arm Circle

  Novice

  

  

  1

  Hold your arms out to your sides.

  2

  Rotate your arms forward in small circles.

• Pole Overhead Squat

  Beginner

  

  

  1

  Stand with your feet slightly wider than shoulder-width apart and hold a pole overhead, using an overhand grip.

  2

  Begin the squat by bending at the hips and knees, keeping your core tight and the dumbbells balanced overhead.

  3

  Lower your body as far as you can while keeping the dumbbells overhead, then push back up to the starting position.

  4

  Repeat for the desired number of repetitions, making sure to keep your back straight, chest lifted, and the dumbbells stable overhead throughout the entire movement.