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Intermediate FB – Full Body 7

Intermediate full-body with alternating overhead press, lateral step-up, bear crawl, rotational punch, and front squat to press.

35 min 10 exercises

The workout

  1. 1

    Marching with Dumbbells

    30s

    March in place while holding light dumbbells. Warms up arms, shoulders, and core.

  2. 2

    Inchworm Walkouts

    30s

    Walk hands forward into a plank, then walk them back. Activates core and hamstrings.

  3. 3

    Arm Circles (Large)

    30s

    Perform large arm circles to warm up shoulders and upper back.

  4. 4

    Dumbbell Alternating Overhead Press

    45s

    Press one dumbbell overhead at a time. Builds shoulder stability and unilateral control.

  5. 5

    Dumbbell Lateral Step-Up

    45s

    Step laterally onto a box with dumbbells. Engages glutes and adductors.

  6. 6

    Dumbbell Bear Crawl

    45s

    Crawl forward and backward while holding dumbbells. Builds total-body control.

  7. 7

    Dumbbell Rotational Punch

    45s

    Punch across your body with dumbbells. Develops core power and rotation.

  8. 8

    Dumbbell Front Squat to Press

    45s

    Squat with dumbbells at shoulders and press overhead. Full-body power movement.

  9. 9

    Standing Calf Stretch

    30s

    Step one foot back and press heel to the ground. Stretches the calf.

  10. 10

    Cross-Body Shoulder Pull

    30s

    Bring one arm across your chest and pull with the opposite hand. Relieves shoulder tension.

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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.