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Beginner Full Body C: Glute Bridges & Upright Rows

Beginner full-body workout with glute bridges, upright rows, split squats, front raises, and suitcase carry.

30 min 10 exercises

The workout

  1. 1

    Toe Touch to Overhead Reach

    30s

    Bend down to touch your toes, then reach high overhead. Warms up posterior chain and shoulders.

  2. 2

    Knee Hugs

    30s

    Pull each knee toward your chest while standing tall. Activates glutes and stretches hips.

  3. 3

    Arm Circles (forward and backward)

    30s

    Perform controlled arm circles in both directions to mobilize the shoulders.

  4. 4

    Dumbbell Glute Bridge

    45s

    Lie on your back with knees bent, dumbbell on hips, and lift your hips to engage glutes and hamstrings.

  5. 5

    Dumbbell Upright Row

    45s

    Pull dumbbells from thighs to collarbone level. Builds shoulders and traps.

  6. 6

    Dumbbell Split Squat

    45s

    Hold dumbbells and lower into a split stance lunge. Focuses on quads, glutes, and balance.

  7. 7

    Dumbbell Front Raise

    45s

    Lift dumbbells straight in front of you to shoulder height. Targets front delts and improves control.

  8. 8

    Dumbbell Suitcase Carry

    45s

    Walk while holding one dumbbell at your side. Strengthens core, grip, and lateral stability.

  9. 9

    Figure-Four Glute Stretch

    30s

    Lie on your back, cross one ankle over the opposite knee, and gently pull. Opens glutes and hips.

  10. 10

    Cross-Body Lat Reach

    30s

    Reach one arm across the body and slightly upward to stretch the lats and upper back.

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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.