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Beginner Full Body D: Chest Press Hip Bridge & Goblet Reverse Lunge

Beginner full-body workout with chest press hip bridge, goblet reverse lunge, side bends, shrugs, and calf raises.

30 min 10 exercises

The workout

  1. 1

    High Knees

    30s

    Jog in place while lifting your knees high. Warms up hips, core, and legs.

  2. 2

    Shoulder Rolls

    30s

    Roll shoulders forward and backward in slow circles to increase shoulder mobility.

  3. 3

    Standing Side Reach

    30s

    Reach one arm overhead while leaning to the opposite side. Stretches lats and obliques.

  4. 4

    Dumbbell Chest Press with Hip Bridge

    45s

    Lie on your back with hips elevated and press dumbbells upward. Engages chest, glutes, and core.

  5. 5

    Goblet Reverse Lunge

    45s

    Hold a dumbbell at your chest and alternate stepping back into lunges. Targets quads and glutes.

  6. 6

    Dumbbell Side Bend

    45s

    Hold a dumbbell in one hand and bend sideways. Strengthens obliques and core.

  7. 7

    Dumbbell Shrug

    45s

    Hold dumbbells at your sides and elevate your shoulders. Works upper traps and posture.

  8. 8

    Dumbbell Calf Raise

    45s

    Stand with dumbbells and raise your heels off the floor. Builds lower leg strength.

  9. 9

    Chest Opener Stretch

    30s

    Clasp your hands behind your back and gently lift to stretch the chest and shoulders.

  10. 10

    Standing Calf Stretch

    30s

    Place one foot back and press the heel down to stretch the calf muscle.

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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.