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Beginner Full Body G: Romanian Deadlift & Side Bend

Beginner full-body workout with Romanian deadlift, side bend, seated press, glute bridge, and hammer curl.

30 min 10 exercises

The workout

  1. 1

    Lateral Leg Swings

    30s

    Swing one leg side-to-side in front of you while balancing on the other. Activates hips and legs.

  2. 2

    Arm Hug Pulses

    30s

    Cross arms in front of your chest and pulse gently to warm up shoulders and chest.

  3. 3

    Standing Windmills

    30s

    Reach opposite hand to foot while keeping legs straight. Engages core and warms posterior chain.

  4. 4

    Dumbbell Romanian Deadlift

    45s

    Hold dumbbells at thighs and hinge at the hips. Strengthens hamstrings and glutes.

  5. 5

    Dumbbell Side Bend

    45s

    Hold a dumbbell in one hand and bend sideways. Trains the obliques and core stability.

  6. 6

    Dumbbell Seated Shoulder Press

    45s

    Sit upright and press dumbbells overhead. Builds shoulder and triceps control.

  7. 7

    Dumbbell Glute Bridge

    45s

    Place dumbbell on hips and lift them upward. Activates posterior chain and core.

  8. 8

    Dumbbell Hammer Curl

    45s

    Curl dumbbells with a neutral grip. Builds forearms and biceps safely for beginners.

  9. 9

    Child's Pose

    30s

    Kneel on the floor and reach forward, resting your chest on your thighs. Relaxes back and shoulders.

  10. 10

    Neck Stretch

    30s

    Gently tilt your head to each side, holding for 30 seconds per side. Relieves neck tension.

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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.