Beginner Functional H: Deadlift to Upright Row & Step-Back Lunge Twist

The workout

1. 1

   Arm Circles with DBs

   30s

   Perform forward and backward arm circles while holding light dumbbells to activate delts and improve shoulder mobility.

2. 2

   Barbell Overhead Press and Shrug

   30s

   Press a light barbell overhead, then shrug the shoulders at the top. Builds shoulder control and upper trap activation.

3. 3

   Standing DB Hamstring Kickbacks

   30s

   Hold dumbbells and swing one leg back while keeping it straight. Engages glutes and warms up the hamstrings.

4. 4

   Barbell Deadlift to Upright Row

   45s

   Start with a deadlift, then transition into an upright row. Combines posterior chain strength with upper body pulling.

5. 5

   DB Step-Back Lunge to Twist

   45s

   Step back into a lunge and twist your torso over the front leg. Enhances leg strength and thoracic mobility.

6. 6

   Barbell Push Press (light)

   45s

   Use a slight leg dip to generate force and drive a barbell overhead. Boosts shoulder power and full-body explosiveness.

7. 7

   DB Curtsy Lunge to Hammer Curl

   45s

   Cross one leg behind the other in a curtsy lunge, then perform a hammer curl at the bottom.

8. 8

   Forearm Plank with DB Reach

   45s

   From a forearm plank, extend one arm forward to tap or reach a dumbbell. Builds shoulder stability and anti-rotation core.

9. 9

   Wall DB Pec Stretch

   30s

   Stand beside a wall and hold a dumbbell while rotating the chest outward. Opens the front shoulder and chest area.

10. 10

    Standing Hip Flexor Stretch

    30s

    Grab one ankle behind you while standing. Keep knees close and squeeze glutes to stretch hip flexors and quads.