Strength Workout Routine Featuring The Deadlift

Strength Workout Routine Featuring the Deadlift

This 60-minute group fitness class focuses on developing strength with a mix of barbell and bodyweight exercises. The session includes a warm-up, three main workout blocks, and a cooldown.

Warm-up (10 minutes)

• Dynamic Stretching:
  • Arm Circles: 30 seconds forward, 30 seconds backward
  • Leg Swings: 30 seconds each leg (front to back)
  • Hip Circles: 1 minute
• Bodyweight Exercises:
  • Air Squats: 2 sets of 10 reps
  • Forward Lunge: 2 sets of 10 reps each leg
  • Glute Bridge: 2 sets of 15 reps

Block 1: Barbell Strength (20 minutes)

• Deadlift:
  • 4 sets of 6 reps
  • Rest 2 minutes between sets
• Overhead Press:
  • 3 sets of 8 reps
  • Rest 1.5 minutes between sets

Block 2: Dumbbell Strength (15 minutes)

• DB Goblet Squat:
  • 3 sets of 12 reps
  • Rest 1 minute between sets
• DB One-arm Row:
  • 3 sets of 10 reps per arm
  • Rest 1 minute between sets

Block 3: Bodyweight Core & Stability (10 minutes)

• Push-up:
  • 3 sets of 10 reps
  • Rest 1 minute between sets
• Hanging Knee Raise:
  • 3 sets of 12 reps
  • Rest 1 minute between sets

Cooldown (5 minutes)

• Static Stretching:
  • Hamstring Stretch: 1 minute each leg
  • Chest Stretch: 1 minute
  • Triceps Stretch: 1 minute each arm

This strength workout routine is designed to build foundational strength through the use of compound movements and various equipment, with adequate rest and recovery between sets.

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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