Body Beats

BodyBeats

Quick workout

Synthwave Shred Session

10 min
Full Body Strength

Feeling the 80s power surge? Same friendly format, volume knob up. Grab dumbbells if you've got 'em for extra glow.

Format: 40 seconds work, 10 seconds rest per exercise. Complete 3 full rounds. Finish with 30 seconds easy marching to cool down.

Circuit (3 rounds)

Dumbbell Thruster

40 seconds

Dumbbells at shoulders, squat down then drive up and press weights overhead in one motion. Stand tall at the top.

Option: Squat down, then press weights (or imaginary ones) overhead as you drive up. Bodyweight squat with arm raise if no dumbbells.

Step-by-step
1

Hold dumbbells at shoulder height.

2

Squat down by pushing hips back and bending knees.

3

Drive up explosively through your heels.

4

As you stand, press the dumbbells overhead in one smooth motion.

5

Lock out your arms at the top.

6

Lower the weights back to shoulders and repeat.

Dumbbell Thruster

  • Full-body burner that gets your heart pumping
  • Combines squat and press for maximum efficiency
  • Feels like one powerful move that does it all

Dumbbell Thruster

Full body

Move type

Strength Cardio Power

Targets

Quads Glutes Shoulders Conditioning

Push-Ups

40 seconds

Hands shoulder-width apart, lower your chest to the ground and push back up. Keep your body in a straight line throughout.

Option: Full ones if you can, or hands on a couch for an incline.

Step-by-step
1

Start in a high plank position with hands placed slightly wider than shoulder-width apart, fingers pointing forward.

2

Engage your core, glutes, and thighs so your body forms a straight line from head to heels.

3

Slowly bend your elbows to lower your chest toward the floor, keeping elbows at about 45 degrees from your body.

4

Lower until your chest is just above or gently touching the floor (or as far as comfortable).

5

Push through your hands to straighten your arms and return to the starting position.

6

Breathe in as you lower, breathe out as you push up.

Push-Ups

  • Builds a strong chest, shoulders and arms — hello upper-body power!
  • Teaches your whole body to work together like a well-oiled machine
  • Boosts confidence every single time you knock out a few reps

Push-Ups

Upper body Core

Move type

Strength

Targets

Chest Shoulders Triceps

Lunges

40 seconds

Walking lunges — step forward, alternate legs. Hold dumbbells by your sides for extra burn.

Option: Hold dumbbells at your sides for added resistance, or do reverse lunges if forward feels tough on your knees.

Step-by-step
1

Stand tall with feet hip-width apart.

2

Step one foot forward and lower until both knees are bent at about 90 degrees.

3

Keep your front knee directly over your ankle and your back knee hovering just above the floor.

4

Push through your front heel to return to standing.

5

Alternate legs with each rep.

6

Keep your torso upright and core braced the whole time.

Lunges

  • Strengthens legs, glutes and balance — great for real-life movement
  • Helps smooth out any wonky walking or climbing
  • Feels like you’re walking with purpose

Lunges

Lower body

Move type

Strength Stability

Targets

Quads Glutes Hamstrings Balance

Plank Shoulder Taps

40 seconds

In a high plank, tap your opposite shoulder with one hand without letting your hips wiggle. Alternate sides with control.

Option: Drop to knees for an easier version, or slow the taps down to focus on stability.

Step-by-step
1

Start in a high plank with hands under your shoulders and body in a straight line.

2

Brace your core and keep your hips as still as possible.

3

Lift one hand and tap the opposite shoulder.

4

Return the hand to the floor and repeat on the other side.

5

Keep your weight even and avoid rocking or shifting.

6

Breathe steadily and move with control.

Plank Shoulder Taps

  • Builds anti-rotation core strength and shoulder stability
  • Keeps your plank honest — no hip sway allowed
  • Simple move that fires up your whole midsection

Plank Shoulder Taps

Core Upper body

Move type

Stability Strength

Targets

Abs Shoulders Coordination

Bicycle Crunches

40 seconds

Elbow to opposite knee, classic twist with that retro crunch.

Option: Slow it right down for more control, or hold a light dumbbell at your chest for extra resistance.

Step-by-step
1

Lie on your back with knees bent and hands lightly behind your head.

2

Lift your shoulders off the floor and engage your core.

3

Bring your right elbow toward your left knee while extending your right leg straight.

4

Switch sides in a smooth pedaling motion.

5

Keep your lower back pressed into the floor.

6

Breathe steadily and move with control.

Bicycle Crunches

  • Hits your entire core — abs, obliques and that deep stabilizing layer
  • Makes your midsection feel strong and connected
  • Fun pedaling motion that actually feels like play

Bicycle Crunches

Core

Move type

Strength Stability

Targets

Abs Obliques Hip flexors

Listen to your body — scale back if the week's been heavy, or push a little harder if you're buzzing. Either way, you're the boss.

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.