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Advanced Full Body C: Front Rack Lunge to OH Press & Single-Leg Deadlift Row

Front rack lunge to OH press, single-leg deadlift row, suitcase deadlift renegade row, chest fly sit-up, and jump squats.

45 min 10 exercises

The workout

  1. 1

    Jumping Jacks with Light DBs

    30s

    Perform jumping jacks while holding light dumbbells. Warms the entire body.

  2. 2

    Arm Hugs and Circles

    30s

    Hug arms across chest then rotate them in circles. Preps shoulders and chest.

  3. 3

    Lunge with Twist

    30s

    Step into a lunge and twist over front leg. Warms legs and core.

  4. 4

    DB Front Rack Lunge to OH Press

    45s

    Lunge forward with dumbbells racked, then press overhead. Engages legs and shoulders.

  5. 5

    DB Single-Leg Deadlift to Row

    45s

    Balance on one leg and row at the bottom. Hits hamstrings, glutes, and upper back.

  6. 6

    DB Suitcase Deadlift to Renegade Row

    45s

    Deadlift dumbbells, then drop to plank for alternating rows. Full-body posterior and core.

  7. 7

    DB Chest Fly to Sit-Up

    45s

    Perform a chest fly while doing a sit-up. Combines chest and core.

  8. 8

    DB Jump Squat

    45s

    Hold dumbbells and perform explosive squat jumps. Builds lower body power.

  9. 9

    Chest Wall Stretch

    30s

    Place palm on wall and rotate torso away. Opens chest and front deltoid.

  10. 10

    Seated Figure Four Stretch

    30s

    Cross ankle over opposite knee and lean forward. Stretches glutes and hips.

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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.