Workout 5

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: Arm Circles

   25slow

   shouldersarms
2. 2

   Warm-up: Leg Sweeps

   34slow

   hamstringships
3. 3

   Warm-up: Walkout to Squat

   30smedium

   full bodycore
4. 4

   Warm-up: Fast Squats

   16smedium

   quadsglutes
5. 5

   Warm-up: Calf Raises

   17slow

   calvesankles
6. 6

   Warm-up: Half Burpees

   12shigh

   full bodycore
7. 7

   Rest

   18slow
8. 8

   Lateral Shuffle (Round 1)

   39shigh

   legsglutes
9. 9

   Rest

   19slow
10. 10

    Squat Jumps (Round 1)

    43shigh

    quadsglutes
11. 11

    Rest

    20slow
12. 12

    Renegade Row (Bodyweight) (Round 1)

    40smedium

    coreshoulders
13. 13

    Rest

    19slow
14. 14

    Star Jumps (Round 1)

    40shigh

    full bodylegs
15. 15

    Rest

    20slow
16. 16

    Lateral Shuffle (Round 2)

    39shigh

    legsglutes
17. 17

    Rest

    21slow
18. 18

    Squat Jumps (Round 2)

    37shigh

    quadsglutes
19. 19

    Rest

    23slow
20. 20

    Renegade Row (Bodyweight) (Round 2)

    38smedium

    coreshoulders
21. 21

    Rest

    23slow
22. 22

    Star Jumps (Round 2)

    38shigh

    full bodylegs
23. 23

    Rest

    22slow
24. 24

    Alternating Front Kick (Round 1)

    37smedium

    legscore
25. 25

    Rest

    28slow
26. 26

    Long Jump (Broad Jump) (Round 1)

    37shigh

    legsglutes
27. 27

    Rest

    18slow
28. 28

    Inchworm to Push-up (Round 1)

    41shigh

    chestshoulders
29. 29

    Rest

    22slow
30. 30

    Plyometric Lunge / Switch Lunge (Round 1)

    34shigh

    legsglutes
31. 31

    Rest

    21slow
32. 32

    Alternating Front Kick (Round 2)

    42smedium

    legscore
33. 33

    Rest

    20slow
34. 34

    Long Jump (Broad Jump) (Round 2)

    43shigh

    legsglutes
35. 35

    Rest

    15slow
36. 36

    Inchworm to Push-up (Round 2)

    40shigh

    chestshoulders
37. 37

    Rest

    23slow
38. 38

    Plyometric Lunge / Switch Lunge (Round 2)

    40shigh

    legsglutes
39. 39

    Rest

    27slow
40. 40

    Cool-down: Wide Leg Forward Fold & Twist

    46slow

    hamstringsspine
41. 41

    Cool-down: Standing Quad Stretch

    45slow

    quadship flexors
42. 42

    Cool-down: Side & Shoulder Stretch

    31slow

    shouldersspine
43. 43

    Cool-down: Chest Opener

    14slow

    chestshoulders

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Frequently Asked Questions