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Intermediate FB – Full Body 5

Intermediate full-body with split jerk, cross-body clean, reverse lunge to curl, windmill, and stability ball press.

35 min 10 exercises

The workout

  1. 1

    Jump Rope (Simulated)

    30s

    Jump in place while rotating wrists as if using a rope. Elevates heart rate and warms up the whole body.

  2. 2

    Standing Side Bends

    30s

    Reach overhead and bend side to side. Activates obliques and loosens the torso.

  3. 3

    Hip Openers

    30s

    Lift knee to the side in circular motion. Mobilizes hips and prepares for squats and lunges.

  4. 4

    Dumbbell Split Jerk

    45s

    Jump into a split stance while pressing dumbbells overhead. Builds full-body explosiveness and balance.

  5. 5

    Dumbbell Cross-Body Clean

    45s

    Lift a dumbbell from one side to opposite shoulder. Trains rotational strength and coordination.

  6. 6

    Dumbbell Reverse Lunge to Curl

    45s

    Step back into a lunge and perform a bicep curl. Builds strength and balance.

  7. 7

    Dumbbell Windmill

    45s

    Hold a dumbbell overhead and bend sideways to the opposite foot. Strengthens shoulders, core, and hips.

  8. 8

    Dumbbell Chest Press on Stability Ball

    45s

    Lie on a stability ball and press dumbbells up. Works chest and core stabilizers.

  9. 9

    Child's Pose with Reach

    30s

    From kneeling, reach arms forward while sitting back. Stretches spine, lats, and hips.

  10. 10

    Standing Forward Fold

    30s

    Bend forward from the hips, reaching for your toes. Stretches hamstrings and relieves tension in the back.

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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.