08/06/2026
Only got 25 minutes? These full body moves work more muscles than you think.
RDL:
Targets hamstrings, glutes, and lower back. Push your hips back, keep a slight bend in your knees, and keep the dumbbells close to your legs.
SHOULDER PRESS:
Targets shoulders and triceps. Keep your core tight and press the weights overhead without arching your lower back.
SUMO SQUAT:
Targets quads, glutes, adductors & hamstrings. Take a wide stance with toes turned slightly out and keep your chest lifted as you squat.
45° STANDING PRESS:
Targets shoulders, upper chest, triceps and core. Press the dumbbell up and forward at a 45-degree angle while keeping your torso stable.
STATIC LAT LUNGES:
Targets glutes, inner thighs, quads & hamstrings. Keep one leg straight, sit your hips back into the bent leg, and keep your chest proud.
BICEP CURLS:
Targets biceps. Keep your elbows tucked into your sides and control the weight on the way down.
CRUNCHES:
Targets the upper abdominals. Lift your shoulders off the floor using your abs and avoid pulling on your neck.
LEG-RAISED SIDE PLANK (on Knee):
Targets glute medius, obliques, adductors and core stability. Keep your body in a straight line and lift the top leg without letting your hips drop.
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K 🩷
