Intermediate FB – Full Body 8

The workout

1. 1

   Torso Rotations

   30s

   Stand with feet shoulder-width apart and twist side to side. Warms up spine and obliques.

2. 2

   Toe Taps on Dumbbell

   30s

   Tap toes lightly on a stationary dumbbell. Warms up legs and raises heart rate.

3. 3

   Shoulder Rolls

   30s

   Roll shoulders forward and backward. Loosens neck and upper traps.

4. 4

   Dumbbell Sumo Squat to Upright Row

   45s

   With a wide stance, squat and pull dumbbells to your collarbone. Trains legs and upper body.

5. 5

   Dumbbell Man Makers

   45s

   Push-up, row, jump feet in, and press overhead. Advanced full-body drill.

6. 6

   Dumbbell Single-Arm Snatch

   45s

   Explosively lift one dumbbell overhead in one motion. Builds power and control.

7. 7

   Dumbbell Goblet Reverse Lunge

   45s

   Hold a dumbbell at chest height and step back into lunges. Builds lower body strength.

8. 8

   Dumbbell Russian Twist

   45s

   Sit with feet lifted and rotate with a dumbbell. Strengthens the core and rotation.

9. 9

   Wall Chest Stretch

   30s

   Place your arm on a wall and rotate away. Opens chest and front shoulder.

10. 10

    Seated Forward Fold

    30s

    Reach for your toes with straight legs. Stretches hamstrings and spine.