Workout 4

Functional Full Body is a 7-session training series designed to target every major muscle group through a dynamic blend of strength, sculpt, and HIIT-style workouts. Each session delivers full-body benefits—burning calories, building strength and stamina, and improving overall tone and function.Led by Linda, this program is suitable for all fitness levels. You’ll be guided through modifications and interval adjustments so you can train at your own pace, whether you’re a beginner or looking to push your limits.Expect variety, sweat, and real results. Let’s get to work!

Exercises in This Workout

1. 1

   Warm-up: Deep Breath and Side Lean

   10slow

   shouldersspine
2. 2

   Warm-up: Chest Opener and Shoulder Rolls

   17slow

   chestshoulders
3. 3

   Warm-up: Walkouts (Inchworms)

   31slow

   hamstringsshoulders
4. 4

   Warm-up: Lunge with Rotation

   35slow

   hipsspine
5. 5

   Warm-up: Wide Stance Reach

   27slow

   hamstringsspine
6. 6

   Warm-up: Side Lunges

   29slow

   inner thighsglutes
7. 7

   Warm-up: Shuffle

   16smedium

   full bodycalves
8. 8

   Rest

   14slow
9. 9

   Front Squat / Goblet Squat

   44smedium

   glutesquads
10. 10

    Rest

    13slow
11. 11

    Reverse Lunge to Bicep Curl

    46smedium

    quadsglutes
12. 12

    Rest

    15slow
13. 13

    Push-ups

    46shigh

    chestshoulders
14. 14

    Rest

    14slow
15. 15

    Bent Over Row to Fly

    46smedium

    upper backshoulders
16. 16

    Rest

    14slow
17. 17

    Overhead Tricep Extension

    46smedium

    tricepsarms
18. 18

    Rest

    10slow
19. 19

    Plank

    44smedium

    coreshoulders
20. 20

    Rest

    17slow
21. 21

    Leg Raises

    46smedium

    corelower back
22. 22

    Rest

    17slow
23. 23

    Front Squat / Goblet Squat (Round 2)

    42smedium

    glutesquads
24. 24

    Rest

    18slow
25. 25

    Reverse Lunge to Bicep Curl (Round 2)

    44smedium

    quadsglutes
26. 26

    Rest

    14slow
27. 27

    Push-ups (Round 2)

    46shigh

    chestshoulders
28. 28

    Rest

    12slow
29. 29

    Bent Over Row to Fly (Round 2)

    49smedium

    upper backshoulders
30. 30

    Rest

    12slow
31. 31

    Overhead Tricep Extension (Round 2)

    46smedium

    tricepsarms
32. 32

    Rest

    17slow
33. 33

    Plank (Round 2)

    44smedium

    coreshoulders
34. 34

    Rest

    16slow
35. 35

    Leg Raises (Round 2)

    47smedium

    corelower back
36. 36

    Rest

    9slow
37. 37

    Cool-down: Knee Hug and Rock

    12slow

    lower backspine
38. 38

    Cool-down: Figure 4 Stretch

    46slow

    hipsglutes
39. 39

    Cool-down: Seated Forward Fold

    26slow

    hamstringslower back
40. 40

    Cool-down: Seated Twist

    52slow

    spinelower back
41. 41

    Cool-down: Cat Stretch

    12slow

    spineupper back
42. 42

    Cool-down: Child's Pose with Tricep Stretch

    20slow

    tricepsshoulders
43. 43

    Cool-down: Downward Dog and Roll Up

    30slow

    calveshamstrings

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Frequently Asked Questions