Intermediate FW Functional 8

The workout

1. 1

   Barbell Hold and Side Step

   30s

   Hold a light barbell at shoulder level and step laterally side-to-side. Warms up legs, hips, and shoulders.

2. 2

   DB Diagonal Swings

   30s

   Swing a light dumbbell across the body from low to high. Mobilizes core, shoulders, and hips.

3. 3

   Marching Overhead DBs

   30s

   Hold dumbbells overhead and perform marching steps. Builds shoulder endurance and hip activation.

4. 4

   Barbell Sumo Deadlift to High Pull

   45s

   Use a wide stance and lift the barbell with legs, then pull high toward chin. Engages full-body power.

5. 5

   DB Front Squat to Alternating Press

   45s

   Squat with dumbbells racked, then press one dumbbell at the top of each squat.

6. 6

   Barbell Reverse Lunge to Balance

   45s

   Step into a reverse lunge with barbell, then drive rear knee forward and balance. Trains unilateral control.

7. 7

   DB Arnold Press to Shrug

   45s

   Rotate dumbbells during the press, then finish with a shrug. Targets shoulders and traps.

8. 8

   Push-Up DB Pull-Through and Tap

   45s

   Push-up, drag the dumbbell underneath, then tap opposite shoulder. Combines stability with core and upper body.

9. 9

   Wall BB Lat and Triceps Stretch

   30s

   Press hands into a wall while holding a barbell overhead to stretch lats and triceps together.

10. 10

    Standing DB Hip Flexor/Quad Stretch

    30s

    Hold a dumbbell for balance while pulling one foot up behind you. Enhances front thigh and hip mobility.