Beginner Full Body A: Goblet Squats & Deadlifts

The workout

1. 1

   Overhead Arm Circles

   30s

   Stand tall and rotate your arms in large circles overhead to warm up shoulders and upper back.

2. 2

   Bodyweight Good Mornings

   30s

   Place hands behind your head and hinge at the hips to warm up hamstrings and lower back.

3. 3

   Torso Twists

   30s

   Stand with feet shoulder-width apart and twist gently side to side to loosen the spine and core.

4. 4

   Goblet Box Squat

   45s

   Hold a dumbbell at chest level and squat to a box. Encourages depth and proper squat form.

5. 5

   Dumbbell Deadlift

   45s

   With dumbbells at your sides, hinge at the hips and lower with control to target glutes and hamstrings.

6. 6

   Overhead Dumbbell March

   45s

   Hold dumbbells overhead and march in place. Trains core, posture, and coordination.

7. 7

   Dumbbell Floor Press

   45s

   Lie on your back and press dumbbells upward. Safe beginner chest and triceps builder.

8. 8

   Dumbbell Farmer Carry

   45s

   Walk while holding dumbbells at your sides. Builds grip, posture, and full-body endurance.

9. 9

   Seated Hamstring Stretch

   30s

   Sit on the ground with one leg extended and reach toward your toes to stretch the hamstrings.

10. 10

    Cross-Body Shoulder Stretch

    30s

    Bring one arm across your chest and use the other arm to gently pull it closer to stretch the shoulder.