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Intermediate FB – Full Body 3

Intermediate full-body with clean and press, reverse fly to lateral raise, step-up to curl and press, push-up to row, and Russian twist.

35 min 10 exercises

The workout

  1. 1

    Jumping Jacks

    30s

    Full-body movement to raise heart rate and increase circulation.

  2. 2

    Knee Hugs

    30s

    Pull one knee to your chest while standing. Opens up hips and stretches glutes.

  3. 3

    Standing Arm Circles

    30s

    Rotate arms forward and backward to warm up shoulder joints.

  4. 4

    Dumbbell Clean and Press

    45s

    Clean dumbbells to shoulders and press overhead. Builds full-body strength and coordination.

  5. 5

    Dumbbell Reverse Fly to Lateral Raise

    45s

    Combines rear and side shoulder work. Improves posture and shoulder stability.

  6. 6

    Dumbbell Step-Up to Curl and Press

    45s

    Step up with dumbbells, curl, and press. Trains legs, arms, and shoulders together.

  7. 7

    Dumbbell Push-Up to Row

    45s

    Perform push-up on dumbbells and row at the top. Builds chest, triceps, back, and core.

  8. 8

    Dumbbell Russian Twist

    45s

    Sit with feet off the floor and twist side to side holding a dumbbell. Strengthens obliques and rotation control.

  9. 9

    Overhead Triceps Stretch

    30s

    Reach one hand down your back and pull with the opposite hand to stretch your triceps.

  10. 10

    Seated Hamstring Reach

    30s

    Extend one leg and reach forward to stretch hamstrings and calves.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.