My name is Holly Del Rosso here at The Works Personal Training Studio in New York City and this is advanced weight training for lifters. These exercises are for the more advanced lifter so you guys make sure you've had at least six months of weight training before you attempt any of these exercises. You're going to burn more calories and you're going to gain strength faster with compound movements with more weights and make sure that you are staying consistent with these exercises. The first move I'm going to walk you guys through is a press to push and squat. Grab your dumbbells, you're going to have your forearms right in line with the ground, lifting off of your heels, pressing down, extend, squat, press. Make sure you are leaning slightly forward and that your knee is tracking between your second and fourth toe. Try not to arch your spine too much and extend your elbows all the way out straight. Use a weight that feels comfortable for you. Do two sets of ten reps with this exercise. The next exercise I'm going to show you guys is a deadlift to row. You're going to go into your deadlift position, shoulders squeezing back, coming down into your deadlift, squeeze up into your row, down into your deadlift, squeeze up into your row. You're going to look about five feet in front of you, make sure your core is super strong and your back is flat throughout the remainder of the exercise, pushing off your heels as you come up. For best results, perform two sets of ten reps with this exercise.