How it works
Warm-up: 4 minutes: easy walk or march, hip hinges with no weight, 10 arm swings.
Format: 3 rounds as a circuit, or 3 straight sets of each.
The workout
| Exercise and form cues | Sets / reps / time | Rest | Options |
|---|---|---|---|
| Goblet squat Hold one dumbbell at the chest, elbows inside the knees at the bottom. | 10 reps | 60 s | Easier: Squat to a box or chair. Harder: Add a 3-second lowering. |
| Dumbbell Romanian deadlift Soft knees, push hips back, weights slide down the thighs, flat back. | 10 reps | 60 s | Easier: Lighter weights, shorter range. Harder: Single-leg version, 6 each side. |
| Floor press Upper arms at about 45 degrees from the body, press straight up. | 10 reps | 60 s | Easier: One arm at a time. Harder: Pause with elbows on the floor. |
| One-arm row Hand on a bench or knee, pull the elbow toward the hip. | 10 each side | 60 s | Easier: Lighter weight. Harder: Pause 1 second at the top. |
| Farmer carry Stand tall, shoulders down, short steady steps. | 30 s walk | 60 s | Easier: Lighter weights, shorter walk. Harder: Carry one weight only (suitcase carry). |
Cool-down: 3–5 minutes of easy walking and slow breathing.
Safety notes
- Pick a weight you can lift with 2–3 reps left in reserve.
- Keep the back flat on hinges. If form breaks, the set is over.
← All workouts · Exercise library · Goblet squat form guide · Romanian deadlift form guide
Education only, not medical advice. These workouts are general information, not a personal training or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition. Check with your doctor before starting a new exercise program, especially if you are pregnant, have a heart condition, an injury or another health concern. Stop if you feel pain, dizziness or shortness of breath.