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Full Body Exercise Tutorial By Kelly - V2
Training focus: Total-body workout integrating strength, core engagement, and mobility
Performance goals: Muscle activation, joint stability, movement control, and functional strength
Training context: Balanced at-home session combining dynamic strength exercises with flexibility and mobility drills
Training style: Flow-based circuit blending compound lifts, unilateral movements, and core stability work
Equipment: 27.5lb adjustable dumbbells
Production: This training video is produced by Fitsentive, in collaboration with our brand, for guided full-body training.
Mobility
Scorpion
Improve your spine and hip flexor mobility with this dynamic stretching exercise. The scorpion movement enhances flexibility, reduces stiffness, and prepares your body for more intense movements.
Target: Spine and Hip Flexor Mobility
About the Exercise
The scorpion is an excellent mobility exercise that targets your spine rotation and hip flexor flexibility. This movement helps improve your range of motion in the thoracic spine while stretching tight hip flexors, which are common problem areas for many people. When performed slowly and with proper form, the scorpion creates a deep stretch that enhances mobility and prepares your body for more dynamic movements. This exercise is essential for anyone looking to improve their flexibility and reduce the risk of injury.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Lie face down on the floor with your arms extended out to the sides in a T shape.
Note
Keeping your shoulders pressed to the floor, lift one leg and bend your knee, reaching your foot across your body toward your opposite hand.
Caution
Perform this movement slowly, focusing on rotating your spine and stretching the hip flexor; do not force the range of motion.
Full Body Mobility
World's Greatest Stretch
Enhance your full-body mobility with this comprehensive stretching movement. The world's greatest stretch targets your hips, thoracic spine, and hamstrings in one powerful exercise.
Target: Hips, Thoracic Spine, and Hamstrings (Full-body mobility)
About the Exercise
The world's greatest stretch is a comprehensive mobility exercise that targets multiple areas of your body simultaneously. This movement combines a hip flexor stretch, hip opener, and thoracic spine rotation, making it one of the most effective full-body mobility exercises available. When performed with proper form and held at the end position, this stretch improves flexibility in your hips, enhances thoracic spine mobility, and stretches your hamstrings. This exercise is essential for anyone looking to improve their overall mobility and prepare their body for dynamic movements.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Step into a deep lunge, then place both hands on the floor inside your front foot.
Note
Rotate your torso and raise the arm closest to your front leg toward the ceiling, looking up at your hand.
Caution
This movement is a combination of a hip flexor stretch, hip opener, and thoracic spine rotation; hold the end position briefly before switching sides.
Glute Builder
Single Leg RDL Abduction
Target your glutes and hamstrings with this advanced unilateral movement. Single leg RDL abduction builds strength, improves balance, and enhances hip stability.
Target: Glutes (Maximus and Medius) and Hamstrings
About the Exercise
Single leg RDL abduction is an advanced unilateral exercise that targets your glutes (both maximus and medius) and hamstrings while improving balance and hip stability. This movement combines a Romanian deadlift pattern with a hip abduction component, creating maximum engagement in your posterior chain. The single-leg position challenges your stability and helps correct muscle imbalances between your left and right sides. When performed with proper form and controlled tempo, this exercise creates exceptional muscle engagement and helps you build both strength and stability.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand beside a low chair or bench and place the working foot on it while holding the dumbbell on the opposite side.
Note
Keeping a flat back, hinge at the hip of the standing leg, lowering the dumbbell as you perform a slight abduction (outward lift) with the standing leg's hip.
Caution
Ensure the movement is slow and controlled, focusing all tension on the hamstring and glute of the standing leg.
Shoulder Stability
Sir Charles Raise
Strengthen your rotator cuff and scapular stabilizers with this targeted shoulder exercise. Sir Charles raises improve shoulder health, prevent injury, and enhance upper body function.
Target: Shoulders (Rotator Cuff/Scapular Stabilizers)
About the Exercise
Sir Charles raises are a specialized exercise that targets your rotator cuff and scapular stabilizers, which are essential for maintaining healthy shoulder function. This movement uses internal rotation (thumbs pointing down) to specifically target the side of the shoulder, helping to strengthen the smaller stabilizer muscles. When performed with proper form and light weight, this exercise creates maximum engagement in these important muscles while preventing common shoulder injuries. This exercise is essential for anyone looking to improve their shoulder health and maintain long-term upper body function.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand tall holding light weights in your hands, with your arms resting at your sides.
Note
Keeping your arms completely straight, lift the weights out to the side until your hands reach shoulder height.
Caution
Use minimal weight and ensure your thumbs point slightly toward the floor (internal rotation) to target the side of the shoulder, and do not shrug your shoulders.
Explosive Power
Squat Cleans
Build explosive full-body power with this advanced Olympic-style movement. Squat cleans develop strength, speed, and coordination while targeting every major muscle group.
Target: Full Body Power and Explosiveness
About the Exercise
Squat cleans are an advanced Olympic-style lift that develops explosive full-body power and athleticism. This movement combines a deadlift pull with an explosive hip drive and a front squat catch, creating maximum engagement across your entire body. Squat cleans target your legs, glutes, core, back, and shoulders while improving coordination, speed, and power. When performed with proper form and technique, this exercise builds functional strength that translates directly to athletic performance. This exercise is essential for anyone looking to develop explosive power and athleticism.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Start in a deadlift stance and explosively pull the weight from the floor, driving through your hips.
Note
As the weight rises, quickly drop under it into a front squat position, catching the weight at your shoulders.
Caution
This is an advanced, technical lift; prioritize perfect form over heavy weight, moving quickly from the pull to the catch.
Arm Builder
Zottman Curls
Target your biceps and forearms with this comprehensive arm exercise. Zottman curls build both flexor and extensor strength, creating balanced, powerful arms.
Target: Biceps and Forearm Flexors/Extensors
About the Exercise
Zottman curls are a unique arm exercise that targets both your biceps and forearms (flexors and extensors) in one movement. This exercise combines a standard bicep curl (palms up) with a reverse curl (palms down), creating maximum engagement in both muscle groups. The rotation at the top of the movement adds an extra challenge and helps develop balanced arm strength. When performed with proper form and controlled tempo, Zottman curls create exceptional muscle engagement and help you build both bicep size and forearm strength. This exercise is essential for anyone looking to develop complete, balanced arm strength.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Perform a standard bicep curl with your palms facing up (supinated).
Note
At the top of the curl, rotate your hands 180 degrees so your palms face down (pronated).
Caution
Slowly lower the weight with your palms facing down to engage your forearms, and rotate back to palms-up before the next rep.
Explosive Power
Dumbbell Snatch
Build explosive full-body power with this dynamic Olympic-style movement. Dumbbell snatches develop strength, speed, and coordination in one powerful exercise.
Target: Full Body Explosive Power
About the Exercise
Dumbbell snatches are an explosive full-body exercise that develops power, speed, and coordination. This movement combines a squat, explosive pull, and overhead press in one continuous motion, creating maximum engagement across your entire body. Dumbbell snatches target your legs, glutes, core, back, and shoulders while improving athleticism and functional strength. When performed with proper form and explosive intent, this exercise builds power that translates directly to athletic performance. This exercise is essential for anyone looking to develop explosive strength and athleticism.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Start in a squat position with a dumbbell on the floor between your feet.
Note
In one continuous, explosive movement, pull the weight from the floor and punch it straight overhead.
Caution
Keep the weight close to your body as it rises, and lock your arm out quickly and securely overhead.
Core & Back
Plank Curls
Target your core and back with this challenging anti-rotation exercise. Plank curls build stability, strength, and functional fitness in one powerful movement.
Target: Core (Anti-Rotation) and Biceps
About the Exercise
Plank curls are a challenging exercise that combines a plank with a rowing movement, targeting both your core (anti-rotation) and back muscles. This movement challenges your core stability by requiring you to resist rotation while performing a unilateral pulling motion. The anti-rotation component is essential for developing functional core strength that translates to real-world activities. When performed with proper form and controlled tempo, plank curls create exceptional core and back engagement while improving your overall stability and strength.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Start in a high plank position with a dumbbell placed under each hand.
Note
While maintaining a straight body line, perform a single-arm row, bringing the dumbbell up toward your chest.
Caution
Fight the urge to rotate your hips as you pull; focus on engaging your core to remain perfectly stable.
Core Stability
Plank Dumbbell Reaches
Target your core obliques and anti-rotation strength with this challenging exercise. Plank dumbbell reaches build stability, coordination, and functional core strength.
Target: Core (Anti-Rotation and Obliques)
About the Exercise
Plank dumbbell reaches are a challenging core exercise that targets your obliques and anti-rotation strength. This movement requires you to slide a dumbbell across the floor while maintaining a stable plank position, creating maximum engagement in your core muscles. The anti-rotation component is essential for developing functional core strength that prevents unwanted movement and protects your spine. When performed with proper form and controlled movement, plank dumbbell reaches create exceptional core engagement and help you build both stability and strength.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Start in a high plank position with a dumbbell under each hand.
Note
Without lifting the dumbbell, slide one dumbbell across the floor and under your torso to the opposite side of your body, engaging your core to prevent rotation.
Caution
Focus on keeping your hips absolutely level and square to the floor; the rotation should come only from your reach, not your hips.
Core Strength
Straight Arm Reaches
Target your core and stability with this challenging exercise. Straight arm reaches build functional core strength while improving coordination and balance.
Target: Core and Stability
About the Exercise
Straight arm reaches are a challenging core exercise that targets your rectus abdominis and improves overall stability. This movement requires you to lift both your torso and opposite leg simultaneously while reaching with your arm, creating maximum engagement in your core muscles. The straight arm position increases the lever length, making the exercise more challenging and effective. When performed with proper form and controlled movement, straight arm reaches create exceptional core engagement and help you build both strength and stability.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Lie on your back with your arms straight overhead and one leg raised straight toward the ceiling.
Note
Simultaneously lift your torso and opposite leg, trying to reach your straight arm to touch your raised leg.
Caution
Contract your core forcefully to initiate the lift and avoid bending your leg or pulling on your neck.
Recovery
Child's Pose
Promote relaxation and deep stretching with this restorative yoga pose. Child's pose helps reduce tension, improve flexibility, and enhance recovery between exercises.
Target: Relaxation and Hip/Spine Stretch
About the Exercise
Child's pose is a restorative yoga position that promotes relaxation and deep stretching. This pose helps reduce tension in your back, hips, and shoulders while providing a moment of active recovery during your workout. The gentle stretch improves flexibility in your spine and hips, making it an excellent addition to any workout routine. When performed with slow, deep breathing, child's pose enhances recovery and prepares your body for the next exercise. This pose is essential for anyone looking to improve their flexibility and incorporate active recovery into their training.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Kneel on the floor, then sit back on your heels and allow your torso to fold forward over your thighs.
Note
Extend your arms forward or rest them by your sides, letting your head gently rest on the floor.
Caution
Use this pose for active recovery and deep stretching; focus on slow, deep breathing into your back and hips.
Flexibility
Quad/Hamstring Stretch
Improve your lower body flexibility with these essential stretches. Quad and hamstring stretches enhance mobility, reduce tightness, and promote recovery.
Target: Quads and Hamstrings
About the Exercise
Quad and hamstring stretches are essential flexibility exercises that target the major muscles of your lower body. These stretches help improve your range of motion, reduce muscle tightness, and promote recovery after intense workouts. When performed with proper form and held for 20-30 seconds, these stretches enhance flexibility and help prevent injury. This exercise is essential for anyone looking to improve their lower body mobility and maintain long-term flexibility.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
To stretch your quads, stand and grasp one foot behind you, gently pulling it toward your glute. To stretch your hamstrings, sit on the floor and reach for your toes with straight legs.
Note
Hold each stretch for 20-30 seconds, maintaining a steady breath.
Caution
Avoid bouncing or forcing the stretch to the point of pain.
Recovery
Hang Forward
Promote spinal decompression and hamstring flexibility with this gentle stretch. Hang forward helps reduce tension, improve mobility, and enhance recovery.
Target: Spinal Decompression and Hamstrings
About the Exercise
Hang forward is a gentle stretching exercise that promotes spinal decompression and hamstring flexibility. This movement allows gravity to naturally decompress your spine while stretching your hamstrings, helping to reduce tension and improve mobility. When performed with a soft bend in your knees and allowing your head and arms to hang heavy, this stretch provides a gentle, effective way to improve flexibility and promote recovery. This exercise is essential for anyone looking to improve their flexibility and incorporate active recovery into their training.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand tall and slowly bend forward at your hips, allowing your torso to hang down toward the floor.
Note
Keep a soft bend in your knees and let your head and arms hang heavy.
Caution
This is a gentle stretch; let gravity do the work and do not try to pull yourself closer to the floor.
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