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Advanced Full Body E: Split Squat Jump & Reverse Fly Curl

Split squat jump, bent-over reverse fly curl, squat rotational press, floor press leg raise, and high pull squat catch.

45 min 10 exercises

The workout

  1. 1

    Lateral Leg Swings

    30s

    Swing one leg side to side while standing. Warms up hips and outer thighs.

  2. 2

    Standing Arm Crosses

    30s

    Swing arms across chest and open wide. Loosens shoulders and chest.

  3. 3

    Marching with Overhead Reach

    30s

    March in place while reaching arms overhead. Engages core and warms full body.

  4. 4

    DB Split Squat Jump

    45s

    Hold dumbbells and switch legs in the air. Builds explosive leg power.

  5. 5

    DB Bent-Over Reverse Fly to Curl

    45s

    Perform a reverse fly followed by a bicep curl. Targets back and arms.

  6. 6

    DB Squat to Rotational Press

    45s

    Squat with dumbbells then rotate and press overhead. Works core and shoulders.

  7. 7

    DB Floor Press to Leg Raise

    45s

    Press dumbbells while lifting legs. Trains chest and core together.

  8. 8

    DB High Pull to Squat Catch

    45s

    Pull dumbbells high then drop into a squat. Teaches power and coordination.

  9. 9

    Seated Hamstring Stretch

    30s

    Sit with one leg extended and reach toward toes. Stretches the hamstrings.

  10. 10

    Cross-Body Shoulder Stretch

    30s

    Pull one arm across your chest with the opposite hand. Relieves shoulder tension.

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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.