Free personalized workout plan

FULL BODY FUNCTIONAL TRAINING

By Obi Vincent

Experience
Beginner (1-2 years)
Time
86 minutes/day | 1 day/week | 1 weeks
Good for
Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Increase Stamina, Men's Increase Stamina
Equipment
Backpack, Bodyweight
Statistics
Average Carido Intensity
30%
Average Exertion
50%
Description

These are fundamental movements for both men and women, and for any age and all fitness levels. If you want to get stronger in your training, improve your core strength, mobility, avoid injuries, rehab injuries AND be more flexible, these are all great movements to incorporate into your fitness regime.

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Media


Refer to this video: https://www.youtube.com/watch?v=-Nu4WjcNbGs timestamp - 13:04 for the Progression of the Bird Dog exercise

Single Arm Overhead Backpack Squat
2 - 3 sets, 10 reps, (rest 60s)
10 reps for each side
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Backpack Windmill
2 - 3 sets, 10 reps, (rest 60s)
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Backpack Cossack Squat
2 - 3 sets, 10 reps, (rest 60s)
10 Reps Each Side
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Backpack Turkish Get-up
2 - 3 sets, 10 reps, (rest 60s)
10 reps each side
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Show Alternative Exercises
Reverse Plank March
2 - 3 sets, 10 reps, (rest 60s)
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Reverse Tabletop Crunch
2 - 3 sets, 10 reps, (rest 60s)
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Reverse Table Top Toe Touches
2 - 3 sets, 10 reps, (rest 60s)
10 Reps each Side
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Alternating Bird Dog
2 - 3 sets, 10 reps, (rest 60s)
10 Reps Each side
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Date Created: 2/27/2021, UTC


Last Updated: 3/2/2021, UTC

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