All workouts

Advanced Full Body A: Clean to Thruster & Renegade Row

DB clean to thruster, renegade row tuck jump, overhead lunge walk, curl to Arnold press, and plank pull-through.

45 min 10 exercises

The workout

  1. 1

    Jump Rope (Simulated)

    30s

    Jump in place as if skipping rope. Increases heart rate and warms the full body.

  2. 2

    Arm Swings and Circles

    30s

    Swing arms back and forth and rotate shoulders. Mobilizes chest and shoulders.

  3. 3

    Leg Swings (Front and Side)

    30s

    Swing each leg forward/backward and side to side. Activates hips and hamstrings.

  4. 4

    DB Clean to Thruster

    45s

    Clean dumbbells to shoulders and transition into a squat and press. Total-body strength and power.

  5. 5

    Renegade Row + Push-Up + Tuck Jump

    45s

    Row each dumbbell, do a push-up, and explode into a tuck jump. Upper body, core, and cardio in one.

  6. 6

    DB Overhead Lunge Walk

    45s

    Hold dumbbells overhead while lunging forward. Engages shoulders, core, and legs.

  7. 7

    DB Curl to Arnold Press

    45s

    Curl dumbbells, rotate, and press overhead. Combines biceps, shoulders, and upper chest.

  8. 8

    DB Plank Pull Through

    45s

    In plank position, drag a dumbbell side to side. Builds anti-rotational core strength.

  9. 9

    Wall Chest Stretch

    30s

    Place palm on wall and rotate torso away. Opens chest and shoulder.

  10. 10

    Pigeon Pose

    30s

    From a kneeling position, bring front leg forward and lean in. Stretches glutes and hips.

Get a personalised plan built around your goals, equipment and level.

Build my plan

Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.