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Advanced Full Body B: Snatch to Overhead Lunge & Deadlift to Snatch

DB snatch to overhead lunge, deadlift to snatch, side lunge curl press, plank row pike push-up, and Russian twist press.

45 min 10 exercises

The workout

  1. 1

    High Knees

    30s

    Run in place while lifting knees high. Warms up hips and improves circulation.

  2. 2

    Arm Crosses and Swings

    30s

    Cross arms in front and swing wide repeatedly. Loosens shoulders and chest.

  3. 3

    Hip Circles

    30s

    Rotate hips in large circles. Mobilizes lower spine and pelvis.

  4. 4

    DB Snatch to Overhead Lunge

    45s

    Explosively snatch a dumbbell overhead, then step into a lunge. Power, mobility, and control.

  5. 5

    DB Deadlift to Snatch

    45s

    Deadlift then swing dumbbells overhead in one motion. Engages posterior chain and shoulders.

  6. 6

    DB Side Lunge to Curl and Press

    45s

    Step to the side and combine a bicep curl and overhead press. Builds unilateral strength.

  7. 7

    DB Plank Row to Pike Push-Up

    45s

    Row from plank and shift into pike position for a push-up. Trains upper back, core, and shoulders.

  8. 8

    DB Russian Twist to Press

    45s

    Twist side-to-side with a dumbbell and press forward. Strengthens obliques and shoulders.

  9. 9

    Standing Forward Fold

    30s

    Bend at the hips and reach for toes. Stretches hamstrings and spine.

  10. 10

    Overhead Triceps Stretch

    30s

    Reach one arm down the back and pull with the other. Stretches triceps and lats.

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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.