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Description

Functional Training


Exercises

Set 1: 1 round
Treadmill Walking
Treadmill Walking
15 minutes
Rest
Rest
1 minute

Set 2: 2 rounds
Jumping Jack Squats
10 reps
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds
Jumping Lunges
Jumping Lunges
10 reps
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds

Set 3: 2 rounds
Barbell Squats + Biceps Curl
10 reps
Barbell Bench Press
Barbell Bench Press
10 reps
Kneeling Right Arm Rows
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps

Set 4: 4 rounds
Lateral Step Ups
Lateral Step Ups
15 seconds
Step Toe Touch
15 seconds
Mountain Climbers
Mountain Climbers
15 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Sit-Ups
Sit-Ups
15 reps
90-90 Crunch Taps
90-90 Crunch Taps
15 reps
Elbow Plank
Elbow Plank
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds

Set 6: 2 rounds
Jumping Jack Squats
10 reps
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds
Jumping Lunges
Jumping Lunges
10 reps
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds

Set 7: 2 rounds
Barbell Squats + Biceps Curl
10 reps
Barbell Bench Press
Barbell Bench Press
10 reps
Kneeling Right Arm Rows
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps

Set 8: 4 rounds
Lateral Step Ups
Lateral Step Ups
15 seconds
Step Toe Touch
15 seconds
Mountain Climbers
Mountain Climbers
15 seconds
Rest
Rest
15 seconds

Set 9: 1 round
Elbow to Knee
Elbow to Knee
15 reps
Right Side Plank
Right Side Plank
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
15 reps
Elbow to Knee
Elbow to Knee
15 reps
Left Side Plank
Left Side Plank
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
15 reps


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