A complete workout with just one move—is this even possible? It is with the insanely effective “squat deadlift row” move, as demonstrated in this video by 21 Day Fix creator Autumn Calabrese.
As Autumn explains, this one-exercise workout is a little bit complex. It actually includes three separate movements. Perform these movements in a series of five sets—decreasing the amount of reps in each set—and you’ve got yourself an entire workout.
In this video, Autumn demonstrates proper technique for a squat deadlift row. She breaks down the exercise into simple movements to make sure your form is correct. She also explains how to turn this single move into a high-intensity workout.
How to Do the Squat Deadlift Row
The key is to remain in control, performing all movements slowly.
• Start this one-move workout by standing with your feet hip-width apart, holding a dumbbell in each hand.
• Keeping your back flat and the weights at your sides, push your hips back and lower your body until your thighs are at least parallel to the ground. Pause and then slowly push yourself back up to the starting position.
• Again keeping your back flat, core braced, and knees slightly bent, hinge forward at the hips until the dumbbells are at mid-shin level. Pause, then perform a row, pulling the weights toward your chest, then lowering them back down before slowly returning to starting position.
Perform 5 sets, beginning with 15 reps, then decreasing the number of reps-per-set to 12, 9, 6, and 3. Autumn recommends resting 60 seconds between sets.
“For an added challenge, try 15 reps on your final set,” suggests Autumn.
The squat deadlift row is a complete mini-workout for anyone who is short on time. (Which, at some point, pretty much describes everyone we know.) Any workout can get stale over time, however, so be sure to vary your routine. Beachbody on Demand provides dozens of workout programs like Autumn’s 21 Day Fix and The Master’s Hammer and Chisel to keep you motivated over the long haul, with fun and never-boring ways to work out and achieve your weight loss and fitness goals.
Set 1: 15 reps
Set 2: 12 reps
Set 3: 9 reps
Set 4: 6 reps
Set 5: 3 or 15 reps