Beginner Full Body B: Step-Ups & Pullovers

The workout

1. 1

   Jumping Jacks

   30s

   Perform full-body jumping jacks to elevate heart rate and warm up the joints.

2. 2

   Bodyweight Squats

   30s

   Perform slow, controlled squats to prepare the lower body.

3. 3

   Arm Swings

   30s

   Swing your arms across the chest and overhead to loosen shoulders and back.

4. 4

   Dumbbell Step-Up

   45s

   Step onto a low box or bench with dumbbells at your sides. Builds unilateral leg and glute strength.

5. 5

   Dumbbell Bent-Arm Pullover

   45s

   Lie down and pull a dumbbell from behind your head to your chest. Targets lats and chest.

6. 6

   Dumbbell Hammer Curl

   45s

   Curl dumbbells with palms facing in. Strengthens biceps and forearms with wrist-friendly form.

7. 7

   Goblet Reverse Lunge

   45s

   Hold a dumbbell at chest height and step back into alternating lunges. Strengthens legs and core.

8. 8

   Dumbbell Standing Press

   45s

   Press dumbbells overhead from shoulder height. Works shoulders and arms.

9. 9

   Standing Quad Stretch

   30s

   Stand on one foot and pull the opposite foot to your glutes. Stretch the front of the thigh.

10. 10

    Overhead Triceps Stretch

    30s

    Reach one arm overhead and bend at the elbow. Use the opposite hand to gently deepen the stretch.