Workout 6

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: Squat with Overhead Reach

   30slow

   hipsshoulders
2. 2

   Rest

   9slow
3. 3

   Warm-up: Squat to Forward Fold

   27slow

   hamstringslower back
4. 4

   Rest

   13slow
5. 5

   Warm-up: Reverse Lunge with Side Reach

   15slow

   hipship flexors
6. 6

   Rest

   20slow
7. 7

   Warm-up: Arm Circles and Torso Rotations

   29slow

   shouldersspine
8. 8

   Rest

   24slow
9. 9

   Curtsy Lunge with Tricep Kickback (Double Pulse) - Round 1

   47smedium

   glutesquads
10. 10

    Rest

    13slow
11. 11

    Lying Hip Extension to Overhead Reach - Round 1

    41smedium

    gluteshamstrings
12. 12

    Rest

    17slow
13. 13

    Sumo Squat to High Pull (Triple Pulse) - Round 1

    48smedium

    glutesinner thighs
14. 14

    Rest

    16slow
15. 15

    Kneeling Hip Hinge to Shoulder Press - Round 1

    45smedium

    glutesshoulders
16. 16

    Rest

    15slow
17. 17

    Alternating Side Lunge with Bicep Curl - Round 1

    45smedium

    gluteshamstrings
18. 18

    Rest

    15slow
19. 19

    Bird Dog Crunch - Round 1

    45smedium

    corelower back
20. 20

    Rest

    16slow
21. 21

    Scissor Leg Drops with Toe Touch - Round 1

    43smedium

    coreabs
22. 22

    Rest

    16slow
23. 23

    Curtsy Lunge with Tricep Kickback (Double Pulse) - Round 2

    46smedium

    glutesquads
24. 24

    Rest

    15slow
25. 25

    Lying Hip Extension to Overhead Reach - Round 2

    43smedium

    gluteshamstrings
26. 26

    Rest

    12slow
27. 27

    Sumo Squat to High Pull (Triple Pulse) - Round 2

    49smedium

    glutesinner thighs
28. 28

    Rest

    16slow
29. 29

    Kneeling Hip Hinge to Shoulder Press - Round 2

    44smedium

    glutesshoulders
30. 30

    Rest

    12slow
31. 31

    Alternating Side Lunge with Bicep Curl - Round 2

    48smedium

    gluteshamstrings
32. 32

    Rest

    16slow
33. 33

    Bird Dog Crunch - Round 2

    45smedium

    corelower back
34. 34

    Rest

    19slow
35. 35

    Scissor Leg Drops with Toe Touch - Round 2

    38smedium

    coreabs
36. 36

    Rest

    3slow
37. 37

    Cool-down: Lying Full Body Stretch

    16slow

    full bodyhip flexors
38. 38

    Cool-down: Lying Knee to Chest & Spinal Twist

    2 minlow

    lower backglutes
39. 39

    Rest

    3slow
40. 40

    Cool-down: Seated Butterfly Stretch

    42slow

    inner thighships
41. 41

    Rest

    4slow
42. 42

    Cool-down: Downward Dog to Forward Fold

    17slow

    hamstringscalves

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Frequently Asked Questions