Beginner Full Body J: Chest Press Bridge & Goblet Curl

The workout

1. 1

   Jumping Jacks

   30s

   Perform full-body jumping jacks to raise heart rate and warm up joints.

2. 2

   Arm Crosses

   30s

   Swing arms across your chest and open wide. Loosens shoulders and chest.

3. 3

   Bodyweight Squats

   30s

   Perform slow, controlled squats to prepare your hips, knees, and ankles.

4. 4

   Dumbbell Chest Press with Hip Bridge

   45s

   Lie on your back with hips elevated and press dumbbells up. Works chest, glutes, and core.

5. 5

   Dumbbell Goblet Curl

   45s

   Hold one dumbbell vertically and curl it upward. Strengthens biceps and grip.

6. 6

   Dumbbell Glute Bridge

   45s

   Hold a dumbbell on your hips while driving your hips up. Targets glutes and hamstrings.

7. 7

   Dumbbell Reverse Fly

   45s

   Hinge slightly and raise dumbbells out to your sides. Works upper back and shoulders.

8. 8

   Dumbbell Step-Up

   45s

   Step onto a low platform with dumbbells at your sides. Builds leg and core strength.

9. 9

   Overhead Triceps Stretch

   30s

   Reach one arm overhead and bend at the elbow, using the opposite hand to gently pull.

10. 10

    Chest Opener with Arm Reach

    30s

    Clasp hands behind back and lift arms gently while opening the chest.