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Intermediate FB – Full Body 10

Intermediate full-body with front squat to press, Russian twist, step-up to curl and press, deadlift, and push-up to row.

35 min 10 exercises

The workout

  1. 1

    Standing Arm Crosses

    30s

    Swing arms across the chest and open wide. Loosens shoulders and upper body.

  2. 2

    Hip Circles

    30s

    Make circular motions with hips to warm up lower back and pelvis.

  3. 3

    Heel-to-Toe Walks

    30s

    Walk forward placing heel directly in front of opposite toe. Improves balance and warms feet and calves.

  4. 4

    Dumbbell Front Squat to Press

    45s

    Squat with dumbbells at shoulders and press overhead. Integrates legs and shoulders.

  5. 5

    Dumbbell Russian Twist

    45s

    Sit with heels up and rotate dumbbell side to side. Strengthens core and obliques.

  6. 6

    Dumbbell Step-Up to Curl and Press

    45s

    Step up with a dumbbell, curl, and press overhead. Total-body movement.

  7. 7

    Dumbbell Deadlift

    45s

    Hinge at hips and lower dumbbells. Strengthens glutes, hamstrings, and core.

  8. 8

    Dumbbell Push-Up to Row

    45s

    Perform push-ups on dumbbells and row at the top. Trains chest, arms, back, and core.

  9. 9

    Seated Twist Stretch

    30s

    Sit cross-legged and twist torso to one side. Loosens spine and torso.

  10. 10

    Wall Chest Stretch

    30s

    Place arms on a wall and lean forward. Stretches chest and front shoulders.

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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.