Beginner Functional D: Forward Lunges with Curls & Bent-Over Rows

The workout

1. 1

   Standing Barbell Press and Hold

   30s

   Press an empty barbell overhead and hold briefly at the top. Warms up shoulders, triceps, and stabilizers.

2. 2

   DB Lateral Raises (light)

   30s

   Raise dumbbells out to the sides with a slight bend in the elbows to shoulder height. Targets lateral delts.

3. 3

   Hip Circles Holding DB

   30s

   Hold a light dumbbell in front of your chest and perform circular hip motions. Loosens hips and improves dynamic balance.

4. 4

   DB Forward Lunge to Bicep Curl

   45s

   Step forward into a lunge and perform a bicep curl at the bottom. Builds leg strength and arm coordination.

5. 5

   Barbell Bent-Over Rows

   45s

   With a slight bend in the knees and a flat back, row the barbell toward your abdomen. Activates lats, rhomboids, and rear delts.

6. 6

   DB Sumo Squats

   45s

   Hold a dumbbell with both hands between the legs and squat with a wide stance. Focuses on glutes, quads, and inner thighs.

7. 7

   Overhead DB Side Bend

   45s

   Hold a dumbbell overhead and bend laterally at the waist. Strengthens and stretches the obliques and lats.

8. 8

   Barbell Glute Bridge

   45s

   Lie on your back with knees bent and barbell across hips. Drive through heels to lift hips and engage glutes.

9. 9

   Cross-Body DB Shoulder Stretch

   30s

   Hold a light dumbbell in one hand and pull the arm across the chest with the opposite hand to stretch the shoulder.

10. 10

    Seated Barbell Hamstring Stretch

    30s

    Sit with legs extended and a barbell resting on thighs. Lean forward to deepen the hamstring stretch.