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Beginner Full Body I: Deadlift & Upright Row

Beginner full-body workout with deadlift, upright row, farmer carry, seated press, and side bend.

30 min 10 exercises

The workout

  1. 1

    Standing Arm Circles

    30s

    Extend your arms to the sides and perform small forward and backward circles to warm up the shoulders.

  2. 2

    High Knees

    30s

    Jog in place while lifting your knees high to engage the core and activate the lower body.

  3. 3

    Torso Twists

    30s

    Twist side to side while standing to loosen up your spine and activate your core.

  4. 4

    Dumbbell Deadlift

    45s

    Hold dumbbells at your sides and hinge at the hips to lower them. Strengthens glutes, hamstrings, and back.

  5. 5

    Dumbbell Upright Row

    45s

    Pull dumbbells from waist to shoulders. Targets traps and delts.

  6. 6

    Dumbbell Farmer Carry

    45s

    Walk while holding dumbbells at your sides. Engages grip, core, and posture muscles.

  7. 7

    Dumbbell Seated Shoulder Press

    45s

    Sit upright and press dumbbells overhead. Builds upper body pushing strength.

  8. 8

    Dumbbell Side Bend

    45s

    Hold one dumbbell and bend sideways. Activates and strengthens the obliques.

  9. 9

    Standing Quad Stretch

    30s

    Stand tall, grab one ankle behind you, and gently pull it to stretch the front of your thigh.

  10. 10

    Upper Back Stretch

    30s

    Clasp your hands in front of you and push forward to stretch the 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.