Full body · Intermediate

One side at a time

An alternating-arm press and curl session paired with rear lunges. Rep targets are totals across both sides.

About 23 minAt your own pace

DumbbellsWhat you'll need

3 rounds5 movements

Give yourself a little extra room.Add a 4-minute warmupAdd a 3-minute cooldown

Optional gentle movement before and after your session. Start slowly, use a comfortable range, and take more preparation or recovery time when needed. Cooldown includes floor stretches. Warmup basics

Let's get moving

Duration is an estimate for repetition-based movements. Alternating targets include both sides. When a step names Left or Right, complete the full target on that side. Take extra rest whenever you need it.

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