Intermediate FB – Full Body 1

The workout

1. 1

   Arm Circles

   30s

   Perform large circular motions with your arms to warm up shoulders and upper back.

2. 2

   Bodyweight Lunges

   30s

   Alternate lunges to activate legs and hips.

3. 3

   Torso Twists

   30s

   Twist gently side to side to warm up spine and core.

4. 4

   Dumbbell Thruster

   45s

   Hold dumbbells at shoulder height, squat, and press overhead as you stand. Combines lower and upper body strength.

5. 5

   Renegade Row

   45s

   In plank position holding dumbbells, alternate rowing. Strengthens core, back, and arms.

6. 6

   Dumbbell Lunge to Curl

   45s

   Lunge forward and perform a bicep curl at the bottom. Full-body control and arm strength.

7. 7

   Dumbbell Sumo Squat to Upright Row

   45s

   With feet wide, squat and pull dumbbells to collarbone. Works legs and upper body.

8. 8

   Dumbbell Russian Twist

   45s

   Sit with heels off the floor and twist with a dumbbell. Engages the entire core.

9. 9

   Standing Hamstring Stretch

   30s

   Bend at the hips with straight legs to stretch the hamstrings.

10. 10

    Cross-Body Shoulder Stretch

    30s

    Pull one arm across your body with the opposite hand to stretch the shoulder.