Full body â posterior chain and shoulders

Standard

Warm-up

Arm Circles View exercise

Gradually prepare the shoulders before overhead pressing.

30 seconds

Good Morning View exercise

Practice a smooth hip hinge without load.

10 - 12 Repetitions

Reverse lunge View exercise

Perform alternating repetitions with a controlled range of motion to prepare the legs.

8 - 10 Repetitions

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Dumbbell Reverse Lunge View exercise

Take a long enough step to maintain control of the front knee. Reduce the range of motion if stability decreases.

Set 1: 8 - 12 Repetitions

Set 2: 8 - 12 Repetitions

Set 3: 8 - 12 Repetitions

Chain without rest

Dumbbell Overhead Press View exercise

Keep the torso stable and avoid excessive arching of the lower back.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 30 seconds

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Dumbbell Hip Thrust View exercise

Rest the upper back on a stable bench or perform Dumbbell Glute Bridge on the floor if no bench is available.

Set 1: 10 - 15 Repetitions

Set 2: 10 - 15 Repetitions

Set 3: 10 - 15 Repetitions

Chain without rest

Bent Over Dumbbell Row View exercise

Keep the spine neutral and pull the dumbbells toward the lower ribs without shrugging the shoulders.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 30 seconds

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Seated Dumbbell Rear Delt Row View exercise

Flare the elbows slightly to target the rear shoulders and upper back, without using momentum.

Set 1: 12 - 15 Repetitions

Set 2: 12 - 15 Repetitions

Chain without rest

Seated Dumbbell Overhead Triceps Extension View exercise

Keep the elbows stable and use a range of motion that does not cause joint discomfort.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 20 seconds

Standard

Main

Side Step Jacks View exercise

Perform 60 seconds of work followed by 60 seconds of rest between sets, for 4 sets in total. Maintain a moderate effort around RPE 5â6/10, with a controlled and steady pace: this block is not HIIT. Do not apply automatic load increases to this bodyweight exercise. Read more

Perform 60 seconds of work followed by 60 seconds of rest between sets, for 4 sets in total. Maintain a moderate effort around RPE 5â6/10, with a controlled and steady pace: this block is not HIIT. Do not apply automatic load increases to this bodyweight exercise.

Set 1: 1 minute Rest time : 1 minute

Set 2: 1 minute Rest time : 1 minute

Set 3: 1 minute Rest time : 1 minute

Set 4: 1 minute

Standard

Cool-down