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Beginner Functional: Barbell Squat & Barbell Sumo Romanian Deadlift

A 30-minute functional session at beginner level. 10 video-guided movements — including Barbell Squat and Barbell Sumo Romanian Deadlift — using barbell, dumbbells, kettlebell. Follow along with demo clips, timed rests and set logging.

30 min 10 exercises

The workout

  1. 1

    Barbell Squat

    3 × 8

    Keep chest up and back straight, descend with control. Works quads, glutes, and core.

  2. 2

    Barbell Sumo Romanian Deadlift

    3 × 8

    Hinge at hips, maintaining a flat back and slight knee bend. Works hamstrings, glutes, and lower back.

  3. 3

    Dumbbell Lunge

    3 × 8

    Step forward, lowering until both knees are bent at 90 degrees. Works quads, glutes, and hamstrings.

  4. 4

    Dumbbell Hip Thrust

    3 × 10

    Drive hips up, squeezing glutes at the top, keeping core braced. Works glutes and hamstrings.

  5. 5

    Kettlebell Farmers Carry

    45s

    Stand tall with shoulders back and down, walk with controlled steps. Works grip, core, and posture.

  6. 6

    Dumbbell Suitcase Carry

    30s

    Hold dumbbell in one hand, resist leaning, walk tall and controlled. Works obliques, core, and grip.

  7. 7

    Dumbbell Standing Front Raise Above Head

    3 × 10

    Raise dumbbells forward and up overhead with straight arms. Works anterior deltoids and shoulder stability.

  8. 8

    Dumbbell Prone Rear Delt Swing

    3 × 12

    Lie prone, lift chest slightly, swing arms out and up. Works rear deltoids and upper back.

  9. 9

    Dumbbell Seated External Rotation

    3 × 12

    Keep elbow fixed at side, rotate forearm outwards. Works rotator cuff and shoulder stability.

  10. 10

    Dumbbell Seated Calf Raise

    3 × 15

    Press through balls of feet, lifting heels high, then lower slowly. Works gastrocnemius and soleus.

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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.

More workouts to try

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