All workouts

Advanced Full Body: Dumbbell Hang Power Clean & Zercher Carry

A 45-minute full body session at advanced level. 10 video-guided movements — including Dumbbell Hang Power Clean and Zercher Carry — using bodyweight, dumbbells, kettlebell. Follow along with demo clips, timed rests and set logging.

45 min 10 exercises

The workout

  1. 1

    Dumbbell Hang Power Clean

    4 × 5

    Explode the hips and knees to drive the dumbbells up, catching them in a half-squat. Works power through hips, legs, and shoulders.

  2. 2

    Zercher Carry

    45s

    Hold the barbell in the crooks of your elbows, maintaining an upright posture and tight core. Works core, upper back, and leg stability.

  3. 3

    Lever Lateral Wide Pulldown

    4 × 10

    Pull the bar down to your upper chest, squeezing your shoulder blades together. Works the lats and upper back muscles.

  4. 4

    Skater Hop Tap

    4 × 10

    Explode laterally from one leg, landing softly on the opposite leg and tapping with the free foot. Works leg power, balance, and glutes.

  5. 5

    Overhead Push Alternate Knee Raise Plyome

    4 × 12

    Drive one knee up explosively while pushing overhead, alternating sides quickly. Works dynamic shoulder power and core stability.

  6. 6

    Hyperextension Hips

    4 × 12

    Hinge at the hips, lowering your torso, then squeeze glutes to extend back up. Works glutes, hamstrings, and lower back.

  7. 7

    Kettlebell Low Windmill

    4 × 6

    Keep the kettlebell overhead, hinge at the hips, and reach down to the opposite foot. Works core stability, shoulders, and hamstrings.

  8. 8

    TRX Scapular Retraction

    4 × 12

    With straight arms, pull your shoulder blades together and down, initiating the movement from your back. Works scapular retractors and posture.

  9. 9

    Dumbbell Standing Single Arm Cross Raise

    4 × 12

    Raise the dumbbell across your body to shoulder height with a slight bend in the elbow. Works the anterior and medial deltoids.

  10. 10

    Lying Alternate Straight Leg Lift

    4 × 15

    Keep your lower back pressed into the floor, slowly lowering one straight leg at a time. Works the lower abdominal muscles.

Get a personalised plan built around your goals, equipment and level.

Build my plan

Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.

More workouts to try

45 minProgression PowerIncreased intensity with power exercises45 minAdvanced Functional D: Lateral Step Push Press & Squat Thrust CleanLateral step push press, squat thrust clean, good morning to squat, split jerk, and push-up to DB snatch.45 minAdvanced Functional A: Squat Clean to OH Press & Plyometric Lunge CurlsSquat clean to OH press, plyometric lunge curls, single-leg RDL rows, lateral bound press, and renegade row clean press.45 minAdvanced Functional I: Clean to Thruster & Reverse Lunge Front RaiseClean to thruster, reverse lunge front raise, RDL to row, lateral squat clean, and pop-up press.45 minAdvanced Functional G: Split Jerk to Push Press & Step-Through Lunge CurlSplit jerk to push press, step-through lunge curl, deadlift to upright row, squat hammer press, and pull-through renegade row.45 minAdvanced Functional H: Jump Squat High Pull & Crossover Lunge Arnold PressJump squat high pull, crossover lunge Arnold press, clean grip step-up, bear crawl push press, and snatch jump.

Train with a plan built around you

Training, nutrition and courses in one appWhy one connected plan beats stitching three subscriptions together.What a personal trainer actually costsIn-person rates compared with online coaching — and where Visionary lands.