Full-body strength · Advanced

Full-body strength – Advanced

Loaded with dumbbells: goblet squat, RDL, split squat, rows and a single-arm press.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Ankle rocks — 10 reps each side
3. Shoulder circles & arm swings — 10 reps

Strength

1. Goblet squat — 4 × 8 reps · 1:30 rest
2. Dumbbell Romanian deadlift — 4 × 8 reps · 1:30 rest
3. Dumbbell split squat — 4 × 8 reps each side · 1:15 rest
4. Push-up — 4 × 8 reps · 1:15 rest
5. One-arm dumbbell row — 4 × 10 reps each side · 1 min rest
6. Half-kneeling dumbbell press — 4 × 8 reps each side · 1 min rest
7. Suitcase carry — 3 × 30 s each side · 45 s rest
8. Short-lever Copenhagen plank — 3 × 15 s each side · 45 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app