Intermediate FW Functional 2

The workout

1. 1

   DB High Knees March

   30s

   March in place while holding light dumbbells at your sides. Lift knees high to activate hip flexors and warm the core.

2. 2

   Barbell Front Rack Hold and Twist

   30s

   Hold a barbell in front rack position and rotate the torso left and right. Engages core and warms up spine.

3. 3

   DB Lateral Lunges

   30s

   Step side to side into deep lateral lunges while holding dumbbells. Mobilizes hips and warms up legs.

4. 4

   Barbell Push Press

   45s

   Dip slightly at the knees and use leg drive to push the barbell overhead. Builds explosive shoulder strength.

5. 5

   DB Reverse Lunge to Press

   45s

   Step back into a lunge with dumbbells and press overhead as you return. Combines balance, strength, and control.

6. 6

   Barbell Bent-Over Row to Deadlift

   45s

   From a hinged position, perform a barbell row then return to standing. Compound flow for back and glutes.

7. 7

   DB Squat to Front Raise

   45s

   Hold dumbbells and squat; as you rise, lift weights to shoulder height. Targets quads and anterior shoulders.

8. 8

   Plank DB Pass Through

   45s

   In a high plank, drag a dumbbell across your body with one hand while maintaining a rigid torso.

9. 9

   Seated DB Overhead Reach

   30s

   Sit with legs extended, hold a dumbbell overhead and reach to the opposite side to stretch lat and obliques.

10. 10

    Standing Hamstring/Calf Stretch (BB)

    30s

    Use a barbell for balance as you hinge forward to stretch hamstrings and calves.