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Advanced Full Body I: Deadlift to Upright Row & Lunge Upright Row

Deadlift to upright row, lunge upright row, floor press leg raise, bear crawl, and squat rotational press.

45 min 10 exercises

The workout

  1. 1

    Dynamic Chest Opener

    30s

    Swing arms back and forth, opening the chest. Warms shoulders and pecs.

  2. 2

    Bodyweight Good Mornings

    30s

    Hinge forward from hips with straight back. Preps hamstrings and posterior chain.

  3. 3

    Torso Rotations with DB

    30s

    Hold a light dumbbell and rotate side to side. Activates core and spine.

  4. 4

    DB Deadlift to Upright Row

    45s

    Hinge at the hips and pull dumbbells upward. Works posterior chain and shoulders.

  5. 5

    DB Lunge to Upright Row

    45s

    Lunge forward and row dumbbells to chin. Engages legs and upper traps.

  6. 6

    DB Floor Press to Leg Raise

    45s

    Press dumbbells from floor while lifting legs. Combines chest and core.

  7. 7

    DB Bear Crawl

    45s

    Crawl forward and backward with dumbbells. Activates total-body and core.

  8. 8

    DB Squat to Rotational Press

    45s

    Squat and rotate into overhead press. Builds legs, shoulders, and obliques.

  9. 9

    Standing Calf Stretch

    30s

    Step one foot back and press heel to floor. Stretches calves and ankles.

  10. 10

    Cross-Body Shoulder Pull

    30s

    Pull one arm across your chest. Relieves shoulder tension.

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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.