Fitness Pilates 2025 Class Ideas

Here are 20 beginner push-pull exercises with dumbbells, alternating between lower body and upper body exercises. Each exercise lasts for 50 seconds, with 10 seconds of rest:

Lower Body (Push-Pull)

1. Dumbbell Goblet Squat
2. Romanian Deadlift
3. Dumbbell Step-Up (use a step or low platform)
4. Sumo Deadlift
5. Bulgarian Split Squat (hold dumbbells at your sides)
6. Dumbbell Good Morning
7. Dumbbell Lateral Lunges
8. Staggered Stance Deadlift
9. Dumbbell Glute Bridge with a Press
10. Single-Leg Romanian Deadlift

Upper Body (Push-Pull)

11. Dumbbell Chest Press (on a mat or bench)
12. Bent-Over Dumbbell Row
13. Dumbbell Overhead Shoulder Press
14. Reverse Fly
15. Dumbbell Push-Up Row (row from a push-up position)
16. Alternating Dumbbell Front Raise
17. Dumbbell Pull-Through (drag under your body from plank position)
18. Dumbbell Tricep Kickback
19. Bicep Curl to Shoulder Press
20. Dumbbell Upright Row

This workout ensures a balanced combination of lower body and upper body movements, focusing on both push and pull mechanics. Let me know if you’d like guidance on form or further details!