Functional Training
FUNCTIONAL FULL BODY 5-DAY TEMPLATE
Embrace a challenge with these tough functional workouts, adjust the number of sets & weight appropriately for yourself. Make sure you warm up properly beforehand and push yourself once you start the workout. If you repeat the workout's you should aim to make them progressively more challenging over time.
Day 1: Upper Body Strength
Bench Press: This exercise targets the chest, shoulders, and triceps.
Pull-ups/Chin-ups: These exercises work the back, biceps, and shoulders.
Shoulder Press: This exercise focuses on the shoulders and triceps.
Dumbbell Rows: This exercise targets the back and biceps.
Push-ups: A great compound exercise that engages the chest, shoulders, and triceps.
Upper Body Strength
Day 2: Lower Body Strength
Squats: This compound exercise targets the quadriceps, glutes, and hamstrings.
Deadlifts: A full-body exercise that primarily works the back, glutes, and hamstrings.
Lunges: This exercise targets the quadriceps, glutes, and hamstrings.
Calf Raises: This exercise focuses on the calf muscles.
Step-ups: A functional exercise that works the quadriceps, glutes, and hamstrings.
Lower Body Strength
Day 3: Core Strength
Plank: This exercise engages the entire core, including the abs, obliques, and lower back.
Russian Twists: This exercise targets the obliques and improves rotational strength.
Bicycle Crunches: A great exercise for the abs and obliques.
Leg Raises: This exercise targets the lower abs.
Woodchoppers: This exercise works the obliques and mimics rotational movements.
Core Strength
Day 4: Full Body Strength
Kettlebell Swings: This exercise targets the glutes, hamstrings, and core.
Overhead Press: A compound exercise that works the shoulders, triceps, and core.
Bent-Over Rows: This exercise targets the back, biceps, and core.
Burpees: A full-body exercise that engages multiple muscle groups.
Medicine Ball Slams: This exercise works the entire body and improves explosiveness.
Full Body Strength
Day 5: Functional Strength
KB Rows: This exercise targets the back, biceps, and core.
Farmer's Walk: A functional exercise that works the grip strength, forearms, and core.
Box Jumps: This exercise improves lower body power and explosiveness.
Battle Ropes: A full-body exercise that engages the muscles in the upper body.
Agility Ladder Drills: These drills help to improve coordination and footwork.
