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Advanced Full Body G: Overhead Carry Knee Raises & Lunge Lateral Raise

Overhead carry knee raises, lunge lateral raise, single-arm snatch, squat hammer curl press, and side bends.

45 min 10 exercises

The workout

  1. 1

    Arm Swings with DBs

    30s

    Swing arms gently while holding light dumbbells. Activates shoulders and chest.

  2. 2

    Bodyweight Lunges with Twist

    30s

    Lunge forward and twist over the lead leg. Mobilizes hips and core.

  3. 3

    Toe Taps on Dumbbell

    30s

    Tap toes quickly on a dumbbell. Improves agility and warms up calves.

  4. 4

    DB Overhead Carry with Knee Raises

    45s

    Walk holding dumbbells overhead while lifting knees. Trains shoulder stability and core.

  5. 5

    DB Lunge to Lateral Raise

    45s

    Lunge forward then raise arms to the sides. Builds lower body and delts.

  6. 6

    DB Single-Arm Snatch

    45s

    Lift one dumbbell overhead explosively. Develops unilateral power and coordination.

  7. 7

    DB Squat to Hammer Curl to Press

    45s

    Perform a squat, curl, and press. Engages full body efficiently.

  8. 8

    DB Side Bend

    45s

    Hold dumbbell on one side and bend laterally. Strengthens obliques and trunk stability.

  9. 9

    Overhead Lat Stretch

    30s

    Reach one arm overhead and bend sideways. Stretches lats and torso.

  10. 10

    Seated Forward Fold

    30s

    Reach toward toes while seated. Stretches hamstrings and 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.