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Intermediate FB – Full Body 4

Intermediate full-body with squat to lateral raise, single-arm overhead carry, deadlift to shrug, side lunge with press, and bear crawl.

35 min 10 exercises

The workout

  1. 1

    Torso Twists

    30s

    Rotate the torso side to side while keeping hips stable. Warms up the core and spine.

  2. 2

    Standing Leg Swings

    30s

    Swing each leg forward and back to warm up hip flexors and hamstrings.

  3. 3

    Scapular Wall Slides

    30s

    Stand against a wall and slide arms upward while maintaining contact. Activates upper back and shoulders.

  4. 4

    Dumbbell Squat to Lateral Raise

    45s

    Perform a squat holding dumbbells, then raise them to the sides. Works legs and shoulders.

  5. 5

    Dumbbell Single-Arm Overhead Carry

    45s

    Walk with one dumbbell overhead. Builds shoulder stability and core control.

  6. 6

    Dumbbell Deadlift to Shrug

    45s

    Hinge down into a deadlift and finish with a shrug. Hits hamstrings, glutes, and traps.

  7. 7

    Dumbbell Side Lunge with Press

    45s

    Lunge to one side and press a dumbbell overhead. Trains legs, core, and shoulders.

  8. 8

    Dumbbell Bear Crawl

    45s

    Crawl forward and backward while holding dumbbells. Full-body coordination and strength.

  9. 9

    Wall Chest Opener

    30s

    Place both arms against a wall and lean forward to stretch the chest and shoulders.

  10. 10

    Lying Spinal Twist

    30s

    Lie on your back and bring one knee across your body. Relieves lower back and opens hips.

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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.