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Advanced Full Body H: Goblet Reverse Lunge & Curl to Arnold Press

Goblet reverse lunge, curl to Arnold press, renegade row tuck jump, Russian twist press, and side lunge curl press.

45 min 10 exercises

The workout

  1. 1

    Jumping Jacks

    30s

    Jump feet in and out while swinging arms overhead. Increases heart rate and warms entire body.

  2. 2

    Inchworm Walkout

    30s

    Walk hands forward to plank and back. Mobilizes posterior chain and core.

  3. 3

    Arm Circles Forward and Back

    30s

    Rotate arms in full circles. Loosens shoulders and warms upper body.

  4. 4

    DB Goblet Reverse Lunge

    45s

    Hold dumbbell at chest and step back into a lunge. Strengthens legs and core.

  5. 5

    DB Curl to Arnold Press

    45s

    Curl dumbbells, rotate, and press overhead. Works biceps and shoulders.

  6. 6

    Renegade Row + Push-Up + Tuck Jump

    45s

    Row, perform push-up, and jump forward. Trains chest, back, and cardio.

  7. 7

    DB Russian Twist to Press

    45s

    Twist and press forward while seated. Engages obliques and delts.

  8. 8

    DB Side Lunge to Curl and Press

    45s

    Lunge to the side and curl + press. Total-body unilateral strength.

  9. 9

    Thread the Needle

    30s

    Slide one arm under the opposite armpit and hold. Opens upper back and shoulders.

  10. 10

    Figure Four Glute Stretch

    30s

    Cross ankle over opposite knee and pull in. Stretches glutes and hips.

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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.