Beginner Full Body E: Split Squats & Kickbacks

The workout

1. 1

   Bodyweight Lunges

   30s

   Step forward into lunges to activate hips, glutes, and legs.

2. 2

   Arm Swings (Cross-Body)

   30s

   Swing arms across the body to mobilize chest and shoulders.

3. 3

   Standing Hip Circles

   30s

   Rotate each leg in a circular motion to warm up hips and improve mobility.

4. 4

   Dumbbell Split Squat

   45s

   Lower into a lunge with one foot forward and one back while holding dumbbells. Strengthens legs and balance.

5. 5

   Dumbbell Kickback

   45s

   Hinge forward and extend your arms straight back with dumbbells. Targets the triceps.

6. 6

   Dumbbell Front Rack March

   45s

   Hold dumbbells at shoulder height and march in place. Builds core stability and shoulder endurance.

7. 7

   Dumbbell Reverse Fly

   45s

   Bend forward slightly and raise dumbbells out to the sides. Strengthens upper back and rear delts.

8. 8

   Dumbbell Wall Sit Hold

   45s

   Hold dumbbells at your sides while sitting against a wall. Builds isometric lower body endurance.

9. 9

   Standing Hamstring Stretch

   30s

   Bend forward at the hips with straight legs to stretch hamstrings and lower back.

10. 10

    Wrist Flexor Stretch

    30s

    Extend one arm forward, palm up, and gently pull fingers back to stretch forearms.