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Description

Functional Training


Exercises

Set 1: 4 rounds
Treadmill Walking
Treadmill Walking
1 minute
Treadmill Running
Treadmill Running
4 minutes

Set 2: 3 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
10 reps
5 Squats and Jump to Box
5 reps
Kneeling Right Arm Rows
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps
Barbell Bicep Curls
Barbell Bicep Curls
10 reps
Jumping Lunges
Jumping Lunges
16 reps
Rest
Rest
30 seconds

Set 3: 2 rounds
Crunches High Knees
Crunches High Knees
16 reps
90-90 Crunches
90-90 Crunches
12 reps
Left Oblique Crunches
Left Oblique Crunches
12 reps
Right Oblique Crunches
Right Oblique Crunches
12 reps
Elbow Plank
Elbow Plank
40 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Barbell Bench Press
Barbell Bench Press
10 reps
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
15 reps
Alternate Bench Press
Alternate Bench Press
16 reps
Tricep Push-Ups
Tricep Push-Ups
10 reps
Squat Jumps
Squat Jumps
16 reps
Rest
Rest
30 seconds

Set 5: 2 rounds
Crunches High Knees
Crunches High Knees
16 reps
90-90 Crunches
90-90 Crunches
16 reps
Bicycle Crunches
Bicycle Crunches
16 reps
Elbow Plank
Elbow Plank
40 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Push Up Each Hand On Step
Push Up Each Hand On Step
8 reps
Reverse Lunge Into Knee Raise
Reverse Lunge Into Knee Raise
10 reps
Dumbbell Renegade Rows
Dumbbell Renegade Rows
10 reps
Ball Plank Pikes
Ball Plank Pikes
10 reps
Walking Lunge Into Squat Jump
12 reps
Rest
Rest
30 seconds


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