Intermediate FW Functional 10

The workout

1. 1

   DB Front Raise Step-Outs

   30s

   Step side-to-side while performing front raises with dumbbells. Activates shoulders and hips with cardio engagement.

2. 2

   Barbell Forward Fold and Press

   30s

   Hinge forward with a barbell, then press overhead from the bottom. Mobilizes posterior chain and shoulders.

3. 3

   Overhead DB Toe Reaches

   30s

   Hold dumbbells overhead and slowly hinge to reach opposite toe. Stretches hamstrings and builds core control.

4. 4

   Barbell Thruster to Lunge

   45s

   Perform a full squat to overhead press, then step directly into a lunge. Total-body strength and power combination.

5. 5

   DB Bent-Over Row to Reverse Fly

   45s

   Row dumbbells to ribs, then perform a fly. Trains the upper back with dual pulling motions.

6. 6

   Barbell Front Squat to Curl and Press

   45s

   Squat with barbell in front rack, curl at top, then press overhead. Requires coordination and full-body engagement.

7. 7

   DB Skater Step-Through

   45s

   Step behind into a skater lunge with dumbbells, alternating sides. Builds power and lateral strength.

8. 8

   Push-Up to DB Press from Floor

   45s

   Push-up followed by dumbbell floor press while lying down. A hybrid movement combining push variations.

9. 9

   Overhead Barbell Lat Hinge

   30s

   Hold a barbell overhead and hinge slightly forward. Focuses on stretching the lats and thoracic spine.

10. 10

    Seated DB Glute and Hip Stretch

    30s

    Sit cross-legged and use a dumbbell for support while leaning forward. Stretches glutes and deep hip rotators.