Intermediate FW Functional 3

The workout

1. 1

   DB Punches

   30s

   Hold light dumbbells and punch forward in alternating fashion. Warms up shoulders, triceps, and core through rotation.

2. 2

   Barbell Good Morning with Reach

   30s

   Use a light barbell across the back. Hinge forward, then extend arms out in front at the bottom.

3. 3

   Overhead DB Lunge Stretch

   30s

   Hold dumbbells overhead and perform slow lunges. Enhances shoulder stability and hip flexor mobility.

4. 4

   DB Front Squat to Curl

   45s

   Hold dumbbells at shoulder height, squat, then curl at the top. Trains legs, biceps, and posture.

5. 5

   Single-Leg DB Deadlift (alternating)

   45s

   Balance on one leg while lowering a dumbbell toward the ground. Builds posterior chain strength and unilateral control.

6. 6

   Barbell Overhead Carry March

   45s

   Hold a barbell overhead and march in place with high knees. Challenges core, shoulder stability, and posture.

7. 7

   Push-Up to DB Row (alternating)

   45s

   Perform a push-up and row one dumbbell at the top. Combines pressing, pulling, and stabilization.

8. 8

   Overhead BB Shoulder Stretch

   30s

   Place a light barbell overhead and gently lean side to side to stretch shoulders and lats.

9. 9

   Standing DB Hamstring Cross Stretch

   30s

   Stand with one leg crossed in front and hold a dumbbell while hinging forward. Stretches hamstrings and calves.