Body Beats

BodyBeats

Advanced workout

Push & Core Power

25 min
Upper Body Core Strength

A controlled push-and-core session — dumbbell floor work, hanging or floor core, and shoulder strength. Start with 2 rounds, build to 4 when the groove feels good.

Format: Complete each exercise with smooth, controlled reps or holds, then move to the next. Start with 2 full rounds; build to 4 when form stays crisp.

Main Circuit (2-4 rounds)

Slow-motion 80s workout tape energy — calm reps, steady breath, no rush.

Dumbbell Floor Press

10-15 reps

Lie on the floor with knees bent, lower the weights slowly to chest level with elbows about 30–45 degrees, then press back up with control.

Option: No dumbbells? Wall push-ups or incline push-ups on a couch.

Step-by-step
1

Lie on your back with knees bent and feet flat.

2

Hold dumbbells above your chest with palms facing forward.

3

Lower the weights slowly until your elbows gently touch the floor.

4

Press the dumbbells straight up until arms are extended.

5

Keep your core braced and lower back pressed down.

6

Repeat with controlled movement.

Dumbbell Floor Press

  • Builds chest and tricep strength with zero shoulder stress
  • Safer on shoulders than regular bench press
  • Great way to get strong without a bench

Dumbbell Floor Press

Upper body

Move type

Strength

Targets

Chest Triceps Shoulders

Hanging Knee Raises

8-12 reps

Hang from a fixed pull-up bar, brace your core, and lift your knees toward your chest with control — no swinging.

Option: No bar? Hollow body hold for 15–25 seconds, or dead bug for 8–12 slow reps per side.

Step-by-step
1

Grip a fixed, rated pull-up bar with hands shoulder-width apart.

2

Hang with shoulders engaged — no loose shrugging.

3

Brace your core and lift your knees toward your chest without swinging.

4

Pause briefly at the top if it feels steady.

5

Lower your legs with control.

6

Stop when form breaks or grip starts to slip.

Hanging Knee Raises

  • Builds core strength without the L-sit leap
  • Wakes up hip flexors and grip in one smooth move
  • Scales from tucked knees to straighter legs when you're ready

Hanging Knee Raises

Core

Move type

Strength Stability

Targets

Abs Hip flexors Shoulders

Dumbbell Shoulder Press

10-15 reps

Stand or sit tall with dumbbells at shoulder height. Press overhead until arms are straight, then lower with control.

Option: Seated with lighter weights, or wall push-ups if shoulders want a bodyweight pass.

Step-by-step
1

Stand or sit tall with dumbbells at shoulder height, palms facing forward.

2

Brace your core and keep your chest up.

3

Press the weights straight overhead until your arms are fully extended.

4

Lower the dumbbells slowly back to shoulder height.

5

Keep your elbows slightly forward, not flaring out.

6

Breathe out as you press up, in as you lower.

Dumbbell Shoulder Press

  • Builds strong, sculpted shoulders that look great in any shirt
  • Improves overhead strength for everyday reaching and lifting
  • Gives you that proud, confident posture

Dumbbell Shoulder Press

Upper body

Move type

Strength

Targets

Shoulders Triceps

Hollow Body Hold

15-25 seconds

Press your lower back into the floor, lift shoulders and legs slightly, and hold while your breath stays steady.

Option: Bend knees or shorten the hold. Leg raises with bent knees work too — 8–12 controlled reps.

Step-by-step
1

Lie on your back and press your lower back into the floor.

2

Lift your shoulders and legs slightly off the ground.

3

Extend your arms overhead or by your sides.

4

Create a gentle banana shape with your body.

5

Hold and breathe steadily.

6

Keep your core tight.

Hollow Body Hold

  • Builds deep core strength and control
  • The foundation for advanced moves like dragon flags
  • Makes your entire midsection feel locked in

Hollow Body Hold

Core

Move type

Stability Strength

Targets

Abs Hip flexors Lower back

Iron pumper day — still zero guilt. Pick the version where you can breathe, move smoothly, and stop with a little energy left. Ease off if anything feels sharp, pinchy, numb, or tingly.

Back to home

Always exercise with good form and listen to your body. If you have any medical conditions, injuries, or concerns, please consult your doctor before starting any exercise programme.