Get ready to build strength, stability, and serious muscle endurance with this 10-round workout! You’ll alternate 3 heavy deadlifts every 90 seconds (using 75–85% of your one-rep max) with a mix of lunges, planks, glute bridges, and sit-ups to keep your body working even between lifts. This one’s all about powerful posterior chain work — your hamstrings, glutes, and core will thank you later! Grab your barbell, set a timer, and get ready to feel strong from head to toe.Find all of our minimal equipment workouts here.

This post contains affiliate links.  If you purchase something from these links, we could earn a small commission.  This would be at no additional cost to you.​​​​​​​

Workout Description

Set a timer for 10 Rounds with 90 seconds in each round. To avoid injury, be sure and warm up to your deadlift weight in three to four sets prior to beginning. At the start of the timer complete 3 deadlifts then move on to 10 walking lunges. With whatever time you have left in the 90 seconds rest until the next round. For the next round complete 3 deadlifts then move on to a 45 second plank. Rest the remaining time within that round. For the next round complete 3 deadlifts then 10 glute bridges. Rest the remaining time within that round. For the next round complete 3 deadlifts then move on to a 45 second plank. Then complete three deadlifts and then 15 sit-ups. Rest the remaining time within that round. Repeat this exact sequence for rounds 6 through 10.

Equipment Needed

• Barbell or Dumbbells for deadlift
• ab mat for sit-ups

Modification Options

Beginner: Complete a weight that you can complete with excellent form for three reps. It should be heavy enough to challenge you, but also not too heavy that it compromises your form. Reduce the duration of the plank to 30 seconds.

Advanced: Complete a weight that you can complete with excellent form for three reps. It should be heavy enough to challenge you, but also not too heavy that it compromises your form. Add a dumbbell weight to your walking lunges, glute bridges and sit-ups for an added challenge.

Use code: weeklyworkout and save $5 on our 6 Week At Home Workout Program.

Interested in macro nutrition coaching? Learn more about our program and get registered today!