Beginner Functional I: Split Jerk & Suitcase Deadlifts

The workout

1. 1

   Jump Rope Sim (Holding DBs)

   30s

   Simulate jump rope while holding light dumbbells. Improves coordination and elevates heart rate with added resistance.

2. 2

   Barbell Torso Twist (light)

   30s

   Hold a light barbell across shoulders and rotate torso left and right to activate core and improve spinal mobility.

3. 3

   DB Elbow Circles

   30s

   Hold dumbbells with elbows bent and rotate the arms in tight circles. Prepares elbows and shoulders for pressing and pulling.

4. 4

   Barbell Split Jerk (light)

   45s

   Drive a light barbell overhead while jumping into a split stance. Builds explosive overhead strength and footwork.

5. 5

   DB Suitcase Deadlifts (alternating)

   45s

   Hold a dumbbell in one hand like a suitcase and perform deadlifts. Alternate hands. Trains posterior chain and anti-lateral core.

6. 6

   Barbell Front Rack Lunge

   45s

   Hold barbell in front rack position and step into alternating lunges. Improves single-leg strength and core stability.

7. 7

   DB Chest Press on Floor

   45s

   Lie on the floor and press dumbbells from chest to ceiling. Focuses on chest activation and limits shoulder strain.

8. 8

   Barbell Reverse Grip Row

   45s

   With an underhand grip, row the barbell toward lower ribs from a bent-over position. Targets lats, biceps, and lower traps.

9. 9

   Overhead Barbell Triceps Stretch

   30s

   Hold a light barbell behind your head with both hands and stretch triceps by gently lowering the bar.

10. 10

    DB Lat Cross Reach Stretch

    30s

    Hold a dumbbell and reach across the body while seated or standing. Stretches the lats and side torso.