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Description

This workout is a general approach to the concept of functional training. The exercises were chosen based on the primal pattern movements of humans. Furthermore, aims to improve the stabilization of the trunk and cardiorespiratory conditioning with exercises for the core and aerobes.


Exercises

Set 1: 1 round
Quad Stretches
Quad Stretches
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
High Knee Pulls
High Knee Pulls
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
Frankenstein Walk
Frankenstein Walk
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
Lunges with Rotation
Lunges with Rotation
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
Arm Cross Stretch
Arm Cross Stretch
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
Spiderman Walks
Spiderman Walks
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
Walking Inchworms
Walking Inchworms
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
Duck Walk
Effort: Light
Duck Walk
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
Balancing Stick
Balancing Stick
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
4-Square Single Leg Hops
4-Square Single Leg Hops
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
7 Point Touches
7 Point Touches
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds

Set 2: 1 round
Rest
Rest
30 seconds

Set 3: 2 rounds
Push-Ups
Push-Ups
30 seconds
Transition
Transition
15 seconds
Burpees
Burpees
30 seconds
Transition
Transition
15 seconds
Squats
Squats
30 seconds
Transition
Transition
15 seconds
Side Plank
Side Plank
30 seconds
Transition
Transition
15 seconds

Set 4: 1 round
Rest
Rest
30 seconds

Set 5: 2 rounds
Pull-ups
Pull-ups
30 seconds
Transition
Transition
15 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Transition
Transition
15 seconds
Clock Lunges
Clock Lunges
30 seconds
Transition
Transition
15 seconds
Plank
Plank
30 seconds
Transition
Transition
15 seconds

Set 6: 1 round
Rest
Rest
30 seconds

Set 7: 2 rounds
Deadlifts
Weights: Moderate
Deadlifts
30 seconds
Transition
Transition
15 seconds
Mountain Climbers
Effort: Moderate
Mountain Climbers
30 seconds
Transition
Transition
15 seconds
Russian Twists
Russian Twists
30 seconds
Transition
Transition
15 seconds
Floor Bridge
Floor Bridge
30 seconds
Transition
Transition
15 seconds

Set 8: 1 round
Rest
Rest
30 seconds

Set 9: 2 rounds
Basic Sun Salutation
Basic Sun Salutation
20 seconds
Rest
Rest
15 seconds

Set 10: 2 rounds
Bent Knee Twists
Bent Knee Twists
20 seconds
Rest
Rest
15 seconds

Set 11: 2 rounds
Bow Pose
Bow Pose
20 seconds
Rest
Rest
15 seconds

Set 12: 2 rounds
Matsyendra's Twist
Matsyendra's Twist
20 seconds
Rest
Rest
15 seconds

Set 13: 1 round
Corpse
Corpse
20 seconds


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