Beginner Functional G: Lunge to Press & Row-Shrug Combo

The workout

1. 1

   Jumping Jacks Holding DBs (light)

   30s

   Perform jumping jacks while holding light dumbbells. Adds resistance to elevate heart rate and shoulder mobility.

2. 2

   Overhead Barbell Hold Walk (light)

   30s

   Walk slowly while holding a barbell overhead with arms locked out. Improves core engagement and overhead stability.

3. 3

   DB Torso Rotations

   30s

   Hold a dumbbell at chest height and twist side to side. Activates the core and prepares the spine for rotation.

4. 4

   DB Lunge to Press

   45s

   Lunge forward and press dumbbells overhead at the bottom. Combines lower and upper body strength in one fluid motion.

5. 5

   Barbell Row to Shrug Combo

   45s

   Perform a bent-over row with a barbell, followed by an upright shrug. Targets entire upper back and traps.

6. 6

   DB Goblet Step-Through Squat

   45s

   Hold a dumbbell at your chest and perform a deep squat, stepping one leg forward then backward in a continuous flow.

7. 7

   DB Push-Up to Reach

   45s

   Do a push-up on dumbbells, then reach one arm forward at the top. Builds pressing strength and anti-rotation core control.

8. 8

   Barbell Hip Thrust (floor)

   45s

   Rest upper back on the ground, place barbell across hips, and thrust upward to engage glutes and hamstrings.

9. 9

   DB Cross-Leg Hamstring Stretch

   30s

   Sit with one leg extended and the other crossed over. Use a dumbbell to stabilize and lean into the stretch.

10. 10

    Standing DB Side Neck Stretch

    30s

    Hold a dumbbell in one hand and tilt your head toward the opposite shoulder. Gently stretches the side of the neck.