Workout 3. Full Body Functional

This program is a full body workout split into 3 main sessions:1. Legs and glutes2. Functional full body HIIT3. Core and cardioBe sure to sweat it out with this workout using all your muscles in your body to encourage fat burning, muscle development and improve cardiovascular health to get you feeling alive and energized. For this workout you can start with one set of medium weight dumbbells. As you progress through the program you can increase or reduce your weights as you see fit. Whether you are a beginner or regular exerciser this program will most definitely allow you to see physique development and improve your overall health. The great thing about this program is that there are alternatives if you wish to make the workout harder or easier depending on your current level of fitness.

Exercises in This Workout

1. 1

   Walkout to Tummy Flat

   54slow

   shoulderscore
2. 2

   Split Lunge with T-Rotation

   2 minlow

   hipsspine
3. 3

   Lying Knee Rotations

   41slow

   lower backcore
4. 4

   Hamstring Scoops

   45slow

   hamstringsshoulders
5. 5

   Bent Over Row into Romanian Deadlift (RDL)

   45smedium

   upper backhamstrings
6. 6

   Rest

   16slow
7. 7

   In-Out Jacks

   43shigh

   full bodycalves
8. 8

   Rest

   16slow
9. 9

   Squat Thrusters

   45shigh

   glutesquads
10. 10

    Rest

    14slow
11. 11

    Bear Crawls

    45smedium

    coreshoulders
12. 12

    Rest

    16slow
13. 13

    Walkout into Push-up

    42shigh

    chestshoulders
14. 14

    Rest

    2 minlow
15. 15

    Bent Over Row into Romanian Deadlift (RDL) - Round 2

    45smedium

    upper backhamstrings
16. 16

    Rest

    13slow
17. 17

    In-Out Jacks - Round 2

    47shigh

    full bodycalves
18. 18

    Rest

    15slow
19. 19

    Squat Thrusters - Round 2

    46shigh

    glutesquads
20. 20

    Rest

    14slow
21. 21

    Bear Crawls - Round 2

    43smedium

    coreshoulders
22. 22

    Rest

    18slow
23. 23

    Walkout into Push-up - Round 2

    47shigh

    chestshoulders
24. 24

    Rest

    2 minlow
25. 25

    Standing Marches with Overhead Hold

    47smedium

    coreshoulders
26. 26

    Rest

    15slow
27. 27

    Superman to T to Push-up Release

    47smedium

    lower backupper back
28. 28

    Rest

    13slow
29. 29

    Side Shuffle into Burpee/Drop Down

    48shigh

    full bodycardiovascular
30. 30

    Rest

    12slow
31. 31

    Dumbbell Ski / Squat Swing

    45smedium

    gluteshamstrings
32. 32

    Rest

    57slow
33. 33

    Standing Marches with Overhead Hold - Round 2

    48smedium

    coreshoulders
34. 34

    Rest

    20slow
35. 35

    Superman to T to Push-up Release - Round 2

    53smedium

    lower backupper back
36. 36

    Rest

    17slow
37. 37

    Side Shuffle into Burpee/Drop Down - Round 2

    49shigh

    full bodycardiovascular
38. 38

    Rest

    10slow
39. 39

    Dumbbell Ski / Squat Swing - Round 2

    46smedium

    gluteshamstrings
40. 40

    Rest

    23slow
41. 41

    Runner's Lunge

    1 minlow

    hip flexorsquads
42. 42

    Lying Glute Stretch

    58slow

    gluteships
43. 43

    Knee Hugs and Egg Roll

    21slow

    lower backspine
44. 44

    Standing Forward Fold and Roll Up

    11slow

    hamstringscalves
45. 45

    Standing Side Stretch

    45slow

    upper backshoulders

More Full-Body Workouts Workouts

Workout 7. Core

25 min · Sophie Jones

Workout 2 – Six Rounds Bodyweight

32 min · Danielle Harrison

Workout 1. Legs and Glutes

33 min · Sophie Jones

Workout 8. Full Body Functional HIIT

27 min · Sophie Jones

Workout 9. Legs and Glutes

28 min · Sophie Jones

Workout 6 – Upper Body Strength

30 min · Danielle Harrison

Frequently Asked Questions