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Advanced Full Body D: Squat Snatch & Bear Squat Push-Up

DB squat snatch, bear squat push-up, lunge upright row, Russian twist press, and clean to push press.

45 min 10 exercises

The workout

  1. 1

    Torso Twists with DB

    30s

    Hold a light dumbbell and twist side to side. Engages core and warms spine.

  2. 2

    Step-Back Lunge with Reach

    30s

    Step back into a lunge and reach overhead. Opens hips and stretches torso.

  3. 3

    Arm Circles (Large Range)

    30s

    Rotate arms in wide circles. Warms up shoulders and upper back.

  4. 4

    DB Squat Snatch

    45s

    Start from a low squat and explode dumbbells overhead. Total-body power and mobility.

  5. 5

    DB Bear Squat to Push-Up

    45s

    Squat low, walk to plank, and perform push-up. Works chest, quads, and core.

  6. 6

    DB Lunge to Upright Row

    45s

    Lunge forward and pull dumbbells upward. Hits legs and shoulders.

  7. 7

    DB Russian Twist to Press

    45s

    Twist with a dumbbell and press forward. Obliques and shoulder endurance.

  8. 8

    DB Clean to Push Press

    45s

    Clean dumbbells to shoulders and drive overhead. Builds explosive strength.

  9. 9

    Kneeling Hip Flexor Stretch

    30s

    Kneel and push hips forward to stretch hip flexors and quads.

  10. 10

    Thread the Needle Stretch

    30s

    From all fours, slide one arm underneath. Relieves tension in shoulders and upper back.

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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.