Functional Training 3

By Pedro Bernardes

	Advanced (3+ years)
	90 minutes/day \| 3 days/week \| 4 weeks
	Gain Strength, Tone Body
	Box, 2 x Dumbbell, Suspension (TRX), Bodyweight, Pull up bar, Landmine, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap 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

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Exercise	Sets	Reps	Rest
1.Box Jump	4 sets	14 reps	60s
2.Dumbbell Squat To Shoulder Press See Exercise Notes	4 sets	14 reps	60s
3.Suspension Side Lunge See Exercise Notes	4 sets	12 reps	60s
4.One Leg Standing Bodyweight Calf Raise See Exercise Notes	4 sets	12 reps	60s
5.Pull-up	4 sets	12 reps	60s
6.Lateral Hand Walk Push Up	4 sets	12 reps	60s
7.Dumbbell Clean and Press	4 sets	12 reps	60s
8.Lying Floor Leg Raise	4 sets	14 reps	60s
9.Single Leg Landmine Romanian Deadlift See Exercise Notes	4 sets	14 reps	60s
10.Cable Twist See Exercise Notes	4 sets	12 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Box Jump	4 sets	14 reps	60s
2.Dumbbell Squat To Shoulder Press See Exercise Notes	4 sets	14 reps	60s
3.Suspension Side Lunge See Exercise Notes	4 sets	12 reps	60s
4.One Leg Standing Bodyweight Calf Raise See Exercise Notes	4 sets	12 reps	60s
5.Pull-up	4 sets	12 reps	60s
6.Lateral Hand Walk Push Up	4 sets	12 reps	60s
7.Dumbbell Clean and Press	4 sets	12 reps	60s
8.Lying Floor Leg Raise	4 sets	14 reps	60s
9.Single Leg Landmine Romanian Deadlift See Exercise Notes	4 sets	14 reps	60s
10.Cable Twist See Exercise Notes	4 sets	12 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1.Box Jump	4 sets	14 reps	60s
2.Dumbbell Squat To Shoulder Press See Exercise Notes	4 sets	14 reps	60s
3.Suspension Side Lunge See Exercise Notes	4 sets	12 reps	60s
4.One Leg Standing Bodyweight Calf Raise See Exercise Notes	4 sets	12 reps	60s
5.Pull-up	4 sets	12 reps	60s
6.Lateral Hand Walk Push Up	4 sets	12 reps	60s
7.Dumbbell Clean and Press	4 sets	12 reps	60s
8.Lying Floor Leg Raise	4 sets	14 reps	60s
9.Single Leg Landmine Romanian Deadlift See Exercise Notes	4 sets	14 reps	60s
10.Cable Twist See Exercise Notes	4 sets	12 reps	60s

Date Created: 2/25/2019, UTC

Last Updated: 7/12/2021, UTC

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