Intermediate FW Functional 1

The workout

1. 1

   Barbell Overhead Hold with March

   30s

   Hold a barbell overhead and march in place, driving knees up. Warms up shoulders, core, and hip flexors.

2. 2

   DB Arm Cross Swings

   30s

   Swing arms in and out across the chest while holding light dumbbells. Loosens shoulders and activates chest and upper back.

3. 3

   Walking DB Lunge with Twist

   30s

   Lunge forward with dumbbells and rotate the torso over the front leg. Prepares hips, glutes, and spine.

4. 4

   Barbell Thruster

   45s

   Squat with a barbell front racked, then drive up into an overhead press. A compound power move engaging the entire body.

5. 5

   DB Lateral Lunge to Upright Row

   45s

   Step laterally with a dumbbell and upright row as you return. Builds glute and adductor strength while engaging shoulders.

6. 6

   Barbell RDL to Row

   45s

   Hinge into a Romanian deadlift, then perform a row at the bottom position. Combines posterior chain with back engagement.

7. 7

   DB Alternating Step-Up to Lat Raise

   45s

   Step up onto a platform and raise dumbbells to the sides. Improves leg power, balance, and shoulder control.

8. 8

   Renegade Row to Push-Up

   45s

   Row each dumbbell in plank position, then complete a push-up. Full-body movement enhancing back, chest, and core.

9. 9

   Standing Overhead Triceps Stretch (DB)

   30s

   Hold a dumbbell behind your head and use other hand to gently deepen the triceps stretch overhead.

10. 10

    BB-Assisted Standing Forward Fold

    30s

    Use a barbell for support as you hinge forward to stretch hamstrings and calves.