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Description

Functional Training


Exercises

Set 1: 10 rounds
Treadmill Running
Treadmill Running
2 minutes
Treadmill Walking
Treadmill Walking
1 minute

Set 2: 2 rounds
Dumbbell Squats
Dumbbell Squats
10 reps
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
10 reps
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
10 reps
Box Jumps
Box Jumps
10 reps
Rest
Rest
30 seconds

Set 3: 2 rounds
Dumbbell Fly
Dumbbell Fly
10 reps
Kneeling Right Arm Rows
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps
Bench Dips
Bench Dips
10 reps
Rest
Rest
30 seconds

Set 4: 4 rounds
Jump Rope (Forward)
Jump Rope (Forward)
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Jump Rope (Forward)
Jump Rope (Forward)
20 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds

Set 5: 2 rounds
Sit-Ups
Sit-Ups
15 reps
90-90 Crunches
90-90 Crunches
15 reps
Elbows to Hands Plank
Elbows to Hands Plank
20 reps
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
30 seconds

Set 6: 2 rounds
Dumbbell Squats
Dumbbell Squats
10 reps
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
10 reps
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
10 reps
Box Jumps
Box Jumps
10 reps
Rest
Rest
30 seconds

Set 7: 2 rounds
Dumbbell Fly
Dumbbell Fly
10 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps
Kneeling Right Arm Rows
Kneeling Right Arm Rows
10 reps
Bench Dips
Bench Dips
10 reps
Rest
Rest
30 seconds

Set 8: 4 rounds
Jump Rope (Forward)
Jump Rope (Forward)
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Jump Rope (Forward)
Jump Rope (Forward)
20 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds

Set 9: 2 rounds
Sit-Ups
Sit-Ups
15 reps
90-90 Crunches
90-90 Crunches
15 reps
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
30 seconds


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  • Aerobic & Cardio HIIT
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  • Extreme 60
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    Ultimate Barbell
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