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Advanced Full Body F: Man Makers & Kickstand Deadlift Upright Row

DB man makers, kickstand deadlift upright row, step-up curl press, Russian twist press, and push-up to row.

45 min 10 exercises

The workout

  1. 1

    Jump Rope Sim

    30s

    Hop in place as if using a rope. Builds cardio and warms lower limbs.

  2. 2

    Standing Torso Rotations

    30s

    Twist torso side to side. Mobilizes core and spine.

  3. 3

    High Knee Pulls

    30s

    Lift one knee and pull toward chest. Activates hips and glutes.

  4. 4

    DB Man Makers

    45s

    Push-up, row, jump feet in, and press overhead. Full-body strength and cardio.

  5. 5

    DB Kickstand Deadlift to Upright Row

    45s

    Staggered stance deadlift followed by upright row. Targets glutes and shoulders.

  6. 6

    DB Step-Up to Curl and Press

    45s

    Step up with dumbbells, curl, and press. Total-body coordination and control.

  7. 7

    DB Russian Twist to Press

    45s

    Twist and press dumbbell forward. Works obliques and shoulders.

  8. 8

    DB Push-Up to Row

    45s

    Perform push-up and alternate dumbbell rows. Hits chest, arms, back, and core.

  9. 9

    Child's Pose with Reach

    30s

    Sit back on heels and reach forward. Stretches spine and shoulders.

  10. 10

    Standing Quad Stretch

    30s

    Pull one foot toward glutes. Stretches quadriceps.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.