Workout 6

Build a solid foundation for your fitness journey with this beginner-friendly strength training program. Focus on mastering essential exercises with correct form to improve strength, stability, and confidence. Perfect for all fitness levels, this workout emphasizes technique, controlled movements, and progressive overload to help you unlock your full potential.

Exercises in This Workout

1. 1

   Bird Dogs (Right Side)

   31slow

   coreglutes
2. 2

   Bird Dogs (Left Side)

   23slow

   coreglutes
3. 3

   Frog Pose / Sumo Squat Stretch

   32slow

   hipsinner thighs
4. 4

   Standing Lat Stretch

   16slow

   upper backshoulders
5. 5

   Arm Rotations

   3slow

   shoulders
6. 6

   Rest / Explanation

   54slow
7. 7

   Shoulder Taps (Round 1)

   27smedium

   coreshoulders
8. 8

   Dumbbell Snatch - Right Arm (Round 1)

   30smedium

   full bodyshoulders
9. 9

   Dumbbell Snatch - Left Arm (Round 1)

   32smedium

   full bodyshoulders
10. 10

    Rest

    30slow
11. 11

    Shoulder Taps (Round 2)

    29smedium

    coreshoulders
12. 12

    Dumbbell Snatch - Right Arm (Round 2)

    29smedium

    full bodyshoulders
13. 13

    Dumbbell Snatch - Left Arm (Round 2)

    26smedium

    full bodyshoulders
14. 14

    Rest

    33slow
15. 15

    Shoulder Taps (Round 3)

    32smedium

    coreshoulders
16. 16

    Dumbbell Snatch - Right Arm (Round 3)

    29smedium

    full bodyshoulders
17. 17

    Dumbbell Snatch - Left Arm (Round 3)

    34smedium

    full bodyshoulders
18. 18

    Rest

    28slow
19. 19

    Shoulder Taps (Round 4)

    29smedium

    coreshoulders
20. 20

    Dumbbell Snatch - Right Arm (Round 4)

    30smedium

    full bodyshoulders
21. 21

    Dumbbell Snatch - Left Arm (Round 4)

    29smedium

    full bodyshoulders
22. 22

    Rest / Explanation

    32slow
23. 23

    Sumo Squat with Pulse (Round 1)

    44smedium

    glutesquads
24. 24

    Front Raise to Lateral Raise (Round 1)

    37smedium

    shouldersarms
25. 25

    Rest

    30slow
26. 26

    Sumo Squat with Pulse (Round 2)

    47smedium

    glutesquads
27. 27

    Front Raise to Lateral Raise (Round 2)

    35smedium

    shouldersarms
28. 28

    Rest

    30slow
29. 29

    Sumo Squat with Pulse (Round 3)

    47smedium

    glutesquads
30. 30

    Front Raise to Lateral Raise (Round 3)

    41smedium

    shouldersarms
31. 31

    Rest / Explanation

    34slow
32. 32

    Plank Drag Throughs (Round 1)

    20smedium

    coreshoulders
33. 33

    V-Sits (Round 1)

    25smedium

    coreabs
34. 34

    Forearm Plank (Round 1)

    29smedium

    coreabs
35. 35

    Rest

    31slow
36. 36

    Plank Drag Throughs (Round 2)

    31smedium

    coreshoulders
37. 37

    V-Sits (Round 2)

    25smedium

    coreabs
38. 38

    Forearm Plank (Round 2)

    30smedium

    coreabs
39. 39

    Rest

    26slow
40. 40

    Plank Drag Throughs (Round 3)

    30smedium

    coreshoulders
41. 41

    V-Sits (Round 3)

    32smedium

    coreabs
42. 42

    Forearm Plank (Round 3)

    31smedium

    coreabs
43. 43

    Rest

    12slow
44. 44

    Cobra Stretch

    21slow

    abscore
45. 45

    Cat-Cow

    16slow

    spineback
46. 46

    Child's Pose

    30slow

    backshoulders
47. 47

    Kneeling Hip Flexor Stretch (Right)

    15slow

    hipship flexors
48. 48

    Kneeling Hip Flexor Stretch (Left)

    21slow

    hipship flexors
49. 49

    Forward Fold / Calf Walks

    24slow

    hamstringscalves

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Frequently Asked Questions