Full Body: September 2025

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Warm-up (5 min): 5 min brisk walk or 2 rounds: 10 bodyweight squats, 8 hip hinges, 10 band rows.

1. Conventional Deadlift (BB) – 3×5–6, 2 min

Crisp reps, stop at RPE 8.

2. DB Push Press – 3×6–8, 90s

Slight knee dip, strong lockout.

3. DB Walking Lunge – 2×8–10/leg, 75s

4. 1-Arm DB Floor Press – 2×8–10/side, 60s

Anti-rotation challenge.

5. DB Single-Leg RDL – 2×8–10/leg, 60s

Core/Carry (finisher 4–6 min):

• 20–30m Suitcase Carry (one heavy DB) each side, walk back easy; repeat 4–6 trips total.

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Post it to your stories and tag me @shelbysaywhatblog when you’re done so we can all cheer you on!

🏋️‍♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide