Functional Training 2

By Pedro Bernardes

	Advanced (3+ years)
	81 minutes/day \| 3 days/week \| 4 weeks
	Gain Strength, Tone Body
	Bodyweight, 2 x Dumbbell, EZ Bar, Exercise Ball, Loop Bands, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment Show More

Average Exertion

Average Cardio Intensity

Functional Training is basically to workout the movements that you need to use in your daily life. We all need once in a while to squat down to pick up something, to put something heavy (or not) in a shelve, to run to catch the bus, carry the grocery bags, movements that you might need in your work... Functional Training can help you to be better at this and other tasks in order to avoid injuries, not only to be stronger and/or faster but also to remind you of your correct posture in these movements.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1.Broad Jump	3 sets	12 reps	60s
2.Dumbbell Squat	3 sets	14 reps	60s
3.Dumbbell Alternating Side Lunge See Exercise Notes	3 sets	12 reps	60s
4.Walking Dumbbell Lunge See Exercise Notes	3 sets	12 reps	60s
5.EZ Bar Reverse Grip Bent Over Row	3 sets	12 reps	60s
6.Swiss Ball Pushup	3 sets	12 reps	60s
7.Banded Standing Shoulder Press	3 sets	12 reps	60s
8.Exercise Ball Plank	3 sets	60s	60s
9.Dumbbell Romanian Deadlift	3 sets	14 reps	60s
10.Wood Chop with Rope Attachment See Exercise Notes	3 sets	12 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1.Broad Jump	3 sets	12 reps	60s
2.Dumbbell Squat	3 sets	14 reps	60s
3.Dumbbell Alternating Side Lunge See Exercise Notes	3 sets	12 reps	60s
4.Walking Dumbbell Lunge See Exercise Notes	3 sets	12 reps	60s
5.EZ Bar Reverse Grip Bent Over Row	3 sets	12 reps	60s
6.Swiss Ball Pushup	3 sets	12 reps	60s
7.Banded Standing Shoulder Press	3 sets	12 reps	60s
8.Exercise Ball Plank	3 sets	60s	60s
9.Dumbbell Romanian Deadlift	3 sets	14 reps	60s
10.Wood Chop with Rope Attachment See Exercise Notes	3 sets	12 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1.Broad Jump	3 sets	12 reps	60s
2.Dumbbell Squat	3 sets	14 reps	60s
3.Dumbbell Alternating Side Lunge See Exercise Notes	3 sets	12 reps	60s
4.Walking Dumbbell Lunge See Exercise Notes	3 sets	12 reps	60s
5.EZ Bar Reverse Grip Bent Over Row	3 sets	12 reps	60s
6.Swiss Ball Pushup	3 sets	12 reps	60s
7.Banded Standing Shoulder Press	3 sets	12 reps	60s
8.Exercise Ball Plank	3 sets	60s	60s
9.Dumbbell Romanian Deadlift	3 sets	14 reps	60s
10.Wood Chop with Rope Attachment See Exercise Notes	3 sets	12 reps	60s

Date Created: 2/25/2019, UTC

Last Updated: 9/12/2020, UTC

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