Beginner Full Body F: Chest Fly & Goblet Curl

The workout

1. 1

   Torso Rotations

   30s

   Stand with feet shoulder-width apart and twist from the waist side-to-side to loosen up your spine.

2. 2

   Heel Walks

   30s

   Walk forward on your heels to activate the shins and improve ankle mobility.

3. 3

   Chest Openers

   30s

   Extend arms wide and swing them forward to hug yourself. Loosens chest and shoulders.

4. 4

   Dumbbell Chest Fly (on floor)

   45s

   Lie on your back and open your arms with dumbbells in hand. Isolates chest safely without a bench.

5. 5

   Dumbbell Goblet Curl

   45s

   Hold one dumbbell vertically and curl it up. Builds bicep control and forearm strength.

6. 6

   Dumbbell Step-Up

   45s

   Step onto a low box or bench holding dumbbells. Strengthens glutes and legs.

7. 7

   Dumbbell Upright Row

   45s

   Pull dumbbells from hips to shoulder height. Engages traps and delts.

8. 8

   Dumbbell Suitcase Carry

   45s

   Walk holding one dumbbell at your side. Builds grip strength and lateral core stability.

9. 9

   Wall Chest Stretch

   30s

   Place your palm against a wall and turn away to stretch the chest and shoulder.

10. 10

    Seated Forward Fold

    30s

    Sit with legs extended and reach for your toes. Stretches hamstrings and lower back.