Intermediate FB – Full Body 2

The workout

1. 1

   High Knees

   30s

   Jog in place bringing your knees up toward your chest. Warms up hips and elevates heart rate.

2. 2

   Arm Swings

   30s

   Swing arms across your chest and overhead to loosen shoulders and back.

3. 3

   Hip Circles

   30s

   Rotate each hip in large circles to increase mobility and loosen lower body joints.

4. 4

   Front Rack Dumbbell Squat

   45s

   Hold dumbbells at shoulder height and perform deep squats. Builds quads, glutes, and core.

5. 5

   Dumbbell Chest Press on Stability Ball

   45s

   Lie on a stability ball and press dumbbells upward. Works chest and engages stabilizers.

6. 6

   Single-Leg Romanian Deadlift

   45s

   Balance on one leg while hinging with dumbbells. Strengthens hamstrings and glutes.

7. 7

   Dumbbell Bent Over Row to Tricep Kickback

   45s

   Row dumbbells and extend arms back. Targets back and triceps together.

8. 8

   Dumbbell Windmill

   45s

   With one dumbbell overhead, bend to opposite side. Improves shoulder stability and hits obliques.

9. 9

   Chest Wall Stretch

   30s

   Place hand on wall and rotate torso away to stretch chest and shoulder.

10. 10

    Figure-Four Glute Stretch

    30s

    Lie on back and cross one ankle over opposite knee. Gently pull the supporting leg.