All workouts

Intermediate Full Body: Smith Hang Clean & Barbell Hyperextension

A 40-minute full body session at intermediate level. 10 video-guided movements — including Smith Hang Clean and Barbell Hyperextension — using barbell, bodyweight, cable machine, dumbbells, kettlebell, machine. Follow along with demo clips, timed rests and set logging.

40 min 10 exercises

The workout

  1. 1

    Smith Hang Clean

    3 × 5

    Explosively pull the bar up, shrugging and catching it in the rack position. Works full body power and coordination.

  2. 2

    Barbell Hyperextension

    3 × 12

    Hinge at the hips, keeping a straight back, and squeeze glutes to extend. Works glutes, hamstrings, and lower back.

  3. 3

    Kettlebell Farmers Carry

    45s

    Hold heavy kettlebells, stand tall, and walk with controlled steps. Works grip strength, core stability, and posture.

  4. 4

    Cable Underhand Pulldown

    3 × 10

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

  5. 5

    Lying Frog Push

    3 × 15

    Lie on your back, feet together, knees out. Push hips up, squeezing glutes at the top. Works glutes and inner thighs.

  6. 6

    Cable Reverse Woodchop

    3 × 10

    Standing sideways, pull cable from high to low across your body. Works obliques, core rotation, and shoulders.

  7. 7

    Dumbbell Incline Single Arm Y Raise

    3 × 12

    Lie on an incline bench. Raise one dumbbell in a Y-shape, thumb up, controlling the movement. Works shoulders and upper back.

  8. 8

    Sliding Leg Bird Dog

    3 × 10

    On hands and knees, slide one leg back and opposite arm forward, maintaining a stable core. Works core stability and hip extension.

  9. 9

    Lying Frog Kick

    3 × 15

    Lie on your back, knees bent, feet together. Extend legs out, then pull back, squeezing inner thighs. Works inner thighs and hip flexors.

  10. 10

    Criss Cross Jump

    45s

    Jump, crossing feet front-to-back, then back-to-front, alternating lead foot. Works leg endurance and coordination.

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

40 minDevelopment StrengthProgress with compound movements40 minIntermediate FW Functional 1Barbell thrusters, lateral lunge upright rows, RDL to row, step-up lateral raises, and renegade row push-ups.40 minIntermediate FW Functional 4Front squat to push press, curtsy lunge lateral raises, deadlift to shrug, kneeling Arnold press, and renegade row punch.40 minIntermediate FW Functional 5Split squat curls, deadlift to upright row, high pull to shrug, step-up press, and push-up cross reach.40 minIntermediate FW Functional 2Push press, reverse lunge to press, bent-over row to deadlift, squat to front raise, and plank DB pass-through.40 minIntermediate FW Functional 6Back squat to press, single-leg step-down, upright row to front raise, front rack reverse lunge, and plank drag row.

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.