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Full Body Strength & Sculpt
Training focus: Total-body strength and toning, targeting shoulders, arms, legs, and core
Performance goals: Muscle definition, coordination, and functional movement control
Training context: Dynamic at-home session combining upper-body, lower-body, and core exercises
Training style: Circuit-style flow with compound movements and unilateral variations
Equipment: 27.5lb adjustable dumbbells
Production: This training video is produced by Fitsentive, in collaboration with our brand, for guided full-body training
Full Body
Shoulder Builder
Front Raises
Target your anterior deltoids with this effective isolation exercise. Front raises build strong, defined front shoulders while improving functional strength for daily activities.
Target: Shoulders (Anterior Deltoids)
About the Exercise
Front raises are an excellent isolation exercise for developing the anterior (front) deltoid muscles. This movement specifically targets the front of your shoulders, helping you build muscle mass, improve shoulder strength, and enhance overall upper body aesthetics. When performed with proper form and controlled tempo, front raises create maximum muscle engagement in the anterior deltoids, leading to better shoulder definition and balanced development. This exercise is essential for anyone looking to develop well-rounded, powerful shoulders.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand holding weights in front of your thighs with your palms facing your body.
Note
Lift the weights straight up in front of you until your arms are parallel to the floor.
Caution
Avoid swinging the weights or raising them higher than shoulder height; control the weight on the way down.
Shoulder Width
Lateral Raises
Build wider, more defined shoulders with this essential isolation exercise. Lateral raises target your lateral deltoids, creating that strong, athletic V-taper look.
Target: Shoulders (Lateral Deltoids)
About the Exercise
Lateral raises are one of the most effective isolation exercises for developing the lateral (side) deltoid muscles. This movement specifically targets the sides of your shoulders, helping you build width and create that desirable V-taper physique. When performed with proper form and controlled tempo, lateral raises create maximum muscle engagement in the lateral deltoids, leading to better shoulder definition and improved upper body aesthetics. This exercise is essential for anyone looking to develop broad, powerful shoulders and create that athletic, well-proportioned look.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand holding weights at your sides, keeping a slight bend in your elbows.
Note
Raise your arms out to the sides until they are parallel to the floor, forming a T shape.
Caution
Use light weight and focus on lifting with your shoulders, not shrugging your traps up toward your ears.
Full Body Power
Squat to Deadlift
Target your entire lower body with this powerful compound movement. Squat to deadlift combines two fundamental exercises, building strength, mobility, and functional fitness.
Target: Full Lower Body
About the Exercise
Squat to deadlift is a dynamic compound movement that combines two of the most effective lower body exercises. This exercise targets your entire lower body—quads, glutes, hamstrings, and calves—while also engaging your core and improving hip mobility. The movement pattern transitions from a hip-hinge (deadlift) to a knee-bend (squat), creating maximum muscle engagement across multiple muscle groups. When performed with proper form, this exercise builds functional strength, improves movement patterns, and enhances overall lower body development. This exercise is essential for anyone looking to develop complete lower body power and athleticism.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Start with a deadlift: hinge your hips back and lower the weight, maintaining a flat back.
Note
Stand up, then immediately perform a squat by dropping your hips down and keeping your torso upright.
Caution
Ensure a clear transition between the hip-hinge (deadlift) and knee-bend (squat) motions to protect your spine.
Glute & Quad
Curtsy Lunges
Target your glutes and quads with this dynamic unilateral movement. Curtsy lunges improve balance, strengthen your lower body, and enhance hip stability.
Target: Glutes and Quads
About the Exercise
Curtsy lunges are a powerful unilateral exercise that targets your glutes and quadriceps while improving balance and hip stability. This movement pattern involves stepping diagonally behind and across your standing leg, creating a unique angle of muscle engagement that challenges your glutes and inner thighs differently than traditional lunges. The curtsy position also challenges your core stability and helps correct muscle imbalances. When performed with proper form, this exercise creates maximum muscle engagement in your glutes and quads while enhancing your overall lower body strength and athletic performance.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Step one foot diagonally behind and across your standing leg, as if doing a curtsy.
Note
Lower your back knee toward the floor while keeping your hips square and your chest upright.
Caution
Ensure the knee of your front leg tracks over your ankle and do not let your torso twist toward the side.
Shoulder & Core
Alternating Overhead Press March
Build powerful shoulders and core stability with this dynamic full-body movement. The overhead press march combines upper body strength with lower body coordination, creating maximum functional fitness.
Target: Shoulders and Core
About the Exercise
Alternating overhead press march is a dynamic full-body exercise that combines shoulder pressing with single-leg balance and core stability. This movement targets your shoulders, core, and improves coordination while challenging your balance. The alternating pattern of pressing one weight overhead while driving the opposite knee up creates a unique full-body challenge that builds functional strength and athleticism. When performed with proper form, this exercise creates maximum muscle engagement in your shoulders and core while improving your overall coordination and balance. This exercise is essential for anyone looking to develop functional, athletic strength.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Start standing with weights at your shoulders, and begin pressing one weight overhead while simultaneously driving the opposite knee up toward your chest.
Note
Return both the hand and the knee to the start position and repeat the alternating movement on the opposite side.
Caution
Focus on core stability to control the march and press without losing balance or excessively arching your lower back.
Leg Power
Squats
Build powerful quads and glutes with this fundamental lower body exercise. Squats are the foundation of lower body strength, building muscle mass and functional fitness.
Target: Quads and Glutes
About the Exercise
Squats are one of the most effective compound exercises for developing your lower body. This movement targets your quadriceps, glutes, hamstrings, and calves while also engaging your core for stability. Squats are considered a fundamental movement pattern that translates directly to daily activities and athletic performance. When performed with proper form and full range of motion, squats create maximum muscle engagement and help you build both strength and muscle mass. This exercise is essential for anyone looking to develop powerful, functional lower body strength.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand with your feet about shoulder-width apart, and lower your hips down and back as if sitting in a chair.
Note
Lower until your thighs are parallel to the floor or as deep as your mobility allows, keeping your chest up.
Caution
Drive up through your heels and ensure your knees track in line with your toes, not caving inward.
Core & Shoulder
Cross Punches
Target your core obliques and shoulders with this dynamic rotational movement. Cross punches build functional core strength while improving coordination and power.
Target: Core (Obliques) and Shoulders
About the Exercise
Cross punches are a dynamic rotational exercise that targets your core obliques and shoulders while improving coordination and power. This movement combines a punching motion with a rotational component, creating maximum engagement in your obliques and shoulders. The cross-body punching pattern challenges your core stability and helps develop rotational strength, which is essential for athletic performance and daily activities. When performed with proper form and controlled power, cross punches create exceptional core and shoulder engagement while enhancing your overall functional fitness.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand with your knees slightly bent and hands near your chin.
Note
Forcefully punch one arm across your body toward the opposite side, pivoting your feet and hips.
Caution
Maintain a braced core throughout the rotational movement and avoid fully locking your elbow upon extension.
Core Strength
Straight Arm Crunches
Target your rectus abdominis with this effective core exercise. Straight arm crunches create maximum muscle engagement while maintaining proper form and protecting your neck.
Target: Core (Rectus Abdominis)
About the Exercise
Straight arm crunches are an effective core exercise that targets your rectus abdominis (six-pack muscles) while keeping your arms extended to add resistance and challenge. This movement pattern helps you focus on using your abdominal muscles to lift your shoulders off the floor, rather than pulling with your neck. The straight arm position also increases the lever length, making the exercise more challenging and effective. When performed with proper form and controlled tempo, straight arm crunches create exceptional core engagement and help you build both strength and definition in your midsection.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Lie on your back with your arms extended straight toward the ceiling, keeping them locked perpendicular to the floor.
Note
Curl your upper body up into a crunch, keeping your arms straight and reaching for the ceiling.
Caution
Use your abdominal muscles to lift your shoulders off the floor and avoid pulling on your neck.
Oblique Builder
Single Leg Cross Twist
Target your obliques with this dynamic core exercise. Single leg cross twists engage your side abs while improving rotational strength and stability.
Target: Core (Obliques)
About the Exercise
Single leg cross twists are an effective core exercise that targets your obliques (side abs) while also engaging your rectus abdominis. This movement combines a crunch with a rotational component and a single-leg challenge, creating maximum engagement in your core muscles. The cross-body pattern challenges your obliques while the single-leg position adds an extra stability challenge. When performed with proper form and controlled tempo, single leg cross twists create exceptional core engagement and help you build both strength and definition in your obliques.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Lie on your back with one leg extended and the other knee bent, foot flat on the floor.
Note
Bring your extended leg up, and simultaneously crunch and twist your opposite elbow toward that raised knee.
Caution
Perform the twist slowly to engage your obliques, and avoid letting your hip on the working side roll up off the floor completely.
Posture Builder
Goal Post Arms Open/Close
Strengthen your upper back and external rotators with this targeted movement. Goal post arms improve posture, prevent shoulder injury, and enhance upper body function.
Target: Upper Back and Shoulders (External Rotators)
About the Exercise
Goal post arms open/close is a specialized exercise that targets your upper back muscles (rhomboids and middle trapezius) and external rotators of the shoulder. This movement is essential for maintaining healthy posture and preventing common shoulder injuries. The exercise gets its name from the goal post position your arms form when bent at 90 degrees. When performed with proper form and controlled tempo, this exercise creates maximum engagement in your upper back and shoulder stabilizers, helping you build better posture and shoulder health. This exercise is essential for anyone looking to improve their posture and prevent shoulder problems.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand or sit tall, holding light weights with your arms bent to 90 degrees at your sides, forming a goal post shape.
Note
Squeeze your shoulder blades together to pull your arms backward (open), then slowly return them to the starting position (close).
Caution
Keep your elbows pinned in place and perform a controlled movement, making sure your lower back doesn't arch forward.
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In-depth Reviews from Top Creators
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