BestYou Workout

Warmup Full Body Activation

8 min

1. Bench T-Spine Mobs

30s Rest 10s

Focus on controlled rotation, breathe into the stretch.

2. World's Greatest Stretch

45s per side Rest 10s

Perform slowly and controlled, reaching high with the top arm.

3. Walking Lunges

45s per side Rest 10s

Maintain good posture, gentle lunge with each step.

4. Scapular Push-Ups

30s Rest 10s

Keep arms straight, focus on moving shoulder blades.

5. High Knees

45s Rest 10s

Light on your feet, bring knees up towards chest.

Main Dumbbell Full Body Strength & Stability

30 min

1. Dumbbell Squat

3 × 8-12 30 lbs RPE 7 Rest 90s

Keep your chest up and core engaged. Descend as if sitting into a chair, ensuring knees track over toes.

Target: Quadriceps · Compound

2. Dumbbell Bench Press

3 × 8-12 30 lbs RPE 7 Rest 90s

Lie flat, press dumbbells straight up, squeezing your chest at the top. Control the descent.

Target: Chest · Compound

3. Single Arm Bent Over Row

3 × 8-12 per arm 35 lbs RPE 7 Rest 90s

Maintain a flat back and stable core. Pull the dumbbell towards your hip, squeezing your shoulder blade.

Target: Lats · Compound

4. Dumbbell Lateral Raise

3 × 10-15 15 lbs RPE 7 Rest 90s

Keep a slight bend in your elbows. Raise dumbbells out to the sides until arms are parallel to the floor.

Target: Side Delts · Accessory

5. Oblique Side Bend

3 × 10-15 per side 25 lbs RPE 7 Rest 90s

Hold a dumbbell in one hand. Slowly bend to the side, then contract your obliques to return upright.

Target: Obliques · Accessory

Cooldown Static Stretching

5 min

1. Warrior Series

45s per side

Flow through Warrior I, II, and III. Strong legs and open chest.

2. Quadriceps Stretch

30s per side

Stand on one leg, pull other foot toward glutes, keep knees together.

3. Prisoner Lunge w/Pec Stretch

30s

Breathe deeply and relax into stretch. Hold at comfortable end range.

💪 Dumbbell Full Body Strength