Beginner Functional B: Step-Ups & Romanian Deadlifts

The workout

1. 1

   Dumbbell Chest Openers

   30s

   Hold light dumbbells with arms extended in front, then sweep them out to the sides in a wide arc to open the chest and shoulders.

2. 2

   Standing DB Torso Twists

   30s

   Hold a dumbbell with both hands in front of your chest and twist the torso left and right. Engages core and warms up the spine.

3. 3

   Barbell Reverse Lunge to Twist (light)

   30s

   Hold a light barbell across your upper back, step into a reverse lunge, and rotate torso over the front leg.

4. 4

   DB Step-Up to Shoulder Press

   45s

   Step up onto a platform while holding dumbbells at shoulder height. At the top, press overhead. Enhances leg drive and shoulder strength.

5. 5

   Barbell Romanian Deadlift

   45s

   With a slight bend in your knees, hinge at the hips while keeping back flat to lower the barbell along the legs.

6. 6

   Front Rack DB Squat

   45s

   Hold dumbbells at shoulder level in a front rack position. Perform squats keeping chest upright to target quads and core.

7. 7

   Bent-Over DB Reverse Fly

   45s

   Hinge at the hips and raise dumbbells laterally with a slight bend in the elbows. Focuses on rear delts and upper back.

8. 8

   Plank DB Pull-Through

   45s

   From a plank, drag a dumbbell from one side to the other with alternating hands while maintaining stable core and hips.

9. 9

   Seated DB Side Bend Stretch

   30s

   Sit upright holding a dumbbell in one hand. Reach overhead and bend to the opposite side to stretch obliques and lats.

10. 10

    Standing Hamstring Stretch (DB support)

    30s

    Hold a dumbbell for balance, hinge at the hips, and reach toward the toes to stretch back of the thighs.