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Advanced Full Body J: Lunge Bicep Curl & Snatch to Push Jerk

Jumping lunge bicep curl, snatch to push jerk, bear squat push-up, side lunge curl press, and chest fly sit-up.

45 min 10 exercises

The workout

  1. 1

    Jog in Place with DBs

    30s

    Light jog holding small dumbbells. Raises heart rate and warms arms and legs.

  2. 2

    Leg Swings (Front and Side)

    30s

    Swing each leg forward/back and side-to-side. Activates hips and hamstrings.

  3. 3

    Overhead Arm Circles

    30s

    Circle arms overhead in both directions. Loosens shoulders and improves mobility.

  4. 4

    DB Jumping Lunge with Bicep Curl

    45s

    Alternate lunge jumps and perform curls. Builds explosive power and arms.

  5. 5

    DB Snatch to Push Jerk

    45s

    Snatch dumbbells overhead and drop into push jerk. Powerful full-body coordination.

  6. 6

    DB Bear Squat to Push-Up

    45s

    Squat low, walk hands forward, and push-up. Engages legs, chest, and core.

  7. 7

    DB Side Lunge to Curl and Press

    45s

    Step laterally, curl, and press. Strengthens legs, arms, and shoulders.

  8. 8

    DB Chest Fly to Sit-Up

    45s

    Fly dumbbells wide while performing a sit-up. Trains core and chest together.

  9. 9

    Wall Chest Stretch

    30s

    Place hand on wall and rotate body away. Opens chest and shoulder.

  10. 10

    Reclined Spinal Twist

    30s

    Lie on back, cross one knee over. Relieves spine and stretches glutes.

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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.