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Intermediate FB – Full Body 9

Intermediate full-body with renegade row, squat clean, lunge to lateral raise, deadlift to upright row, and side bend.

35 min 10 exercises

The workout

  1. 1

    Dynamic Chest Openers

    30s

    Swing your arms wide and cross them in front. Warms up chest and shoulders.

  2. 2

    Hip Hinges

    30s

    Stand tall and hinge at the hips to engage hamstrings and prepare for deadlifts.

  3. 3

    Marching with Knee Raises

    30s

    Lift knees toward chest in a marching rhythm. Warms up core and hips.

  4. 4

    Renegade Row

    45s

    In a plank position with dumbbells, alternate rowing each side. Builds back and core stability.

  5. 5

    Dumbbell Squat Clean

    45s

    Lift dumbbells from floor to shoulders with a squat motion. Total-body explosive strength.

  6. 6

    Dumbbell Lunge to Lateral Raise

    45s

    Lunge forward and raise dumbbells to the sides. Strengthens legs and shoulders.

  7. 7

    Dumbbell Deadlift to Upright Row

    45s

    Perform a deadlift and immediately pull dumbbells to chest. Engages posterior chain and shoulders.

  8. 8

    Dumbbell Side Bend

    45s

    Hold a dumbbell and bend sideways. Strengthens obliques and lateral stability.

  9. 9

    Overhead Lat Stretch

    30s

    Reach one arm overhead and bend sideways. Stretches lats and torso.

  10. 10

    Ankle-to-Knee Glute Stretch

    30s

    Sit and stack one ankle over opposite knee. Stretches hips and glutes.

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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.