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Beginner Full Body H: Floor Press & Reverse Lunge

Beginner full-body workout with floor press, reverse lunge, reverse fly, calf raise, and kickback.

30 min 10 exercises

The workout

  1. 1

    Marching in Place with Arm Swings

    30s

    March on the spot while swinging arms. Warms up legs and upper body together.

  2. 2

    Hip Circles

    30s

    Make large circles with your hips to loosen up the lower back and pelvis.

  3. 3

    Scapular Wall Slides

    30s

    Stand against a wall and slide arms up and down while keeping them in contact. Activates shoulders and posture muscles.

  4. 4

    Dumbbell Floor Press

    45s

    Lie flat with dumbbells in hand and press upward. Safe and effective chest strength builder.

  5. 5

    Goblet Reverse Lunge

    45s

    Hold a dumbbell at chest height and step back into lunges. Works lower body and core.

  6. 6

    Dumbbell Reverse Fly

    45s

    Hinge forward slightly and raise dumbbells out to the sides. Builds rear delts and upper back.

  7. 7

    Dumbbell Calf Raise

    45s

    Hold dumbbells and raise your heels off the ground. Strengthens calves and ankle strength.

  8. 8

    Dumbbell Kickback

    45s

    Bend forward slightly and extend your arms behind you. Isolates and builds triceps.

  9. 9

    Doorway Chest Stretch

    30s

    Place hands on either side of a doorway and lean forward to stretch chest muscles.

  10. 10

    Standing Forward Fold

    30s

    Bend at the waist and let your head hang toward the floor. Relieves tension in back and hamstrings.

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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.