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Intermediate FB – Full Body 6

Intermediate full-body with clean to reverse lunge, floor pullover to press, side plank raise, Romanian deadlift, and high pull.

35 min 10 exercises

The workout

  1. 1

    Lateral Lunges

    30s

    Step side to side with control. Warms up adductors, glutes, and hips.

  2. 2

    Arm Hugs

    30s

    Cross arms over chest and open wide repeatedly. Mobilizes upper back and chest.

  3. 3

    Heel Walks

    30s

    Walk forward on your heels. Activates shins and improves ankle mobility.

  4. 4

    Dumbbell Clean to Reverse Lunge

    45s

    Clean dumbbells to shoulders and step back into a lunge. Integrates strength and control.

  5. 5

    Dumbbell Floor Pullover to Press

    45s

    Pull dumbbell from behind head and press up. Targets chest and lats.

  6. 6

    Dumbbell Side Plank Raise

    45s

    Hold a side plank and lift a dumbbell toward ceiling. Strengthens core and shoulder stability.

  7. 7

    Dumbbell Romanian Deadlift

    45s

    With a soft knee bend, hinge at hips and lower dumbbells. Engages hamstrings and glutes.

  8. 8

    Dumbbell High Pull

    45s

    Pull dumbbells from thighs to chest quickly. Builds upper back and shoulder power.

  9. 9

    Chest Stretch on Wall

    30s

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

  10. 10

    Seated Glute Stretch

    30s

    Sit on the ground, cross one leg over the other, and twist. Releases glutes and 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.