Here is a Functional Strength workout to try! Below you’ll find the workout description and a video posted as well so you can watch it! The goal is to build strength, develop the core, and work in some high intensity intervals to burn off calories!

Part 1

Strength Development

(12min. to complete):

1a) Sumo Squat (Kettlebell or Barbell)

•Complete a few warm up sets, and then:

•4 sets @70-80% x 8-12 reps

•1 set @ 90% x max reps

1b) 15-20 HEAVY Kettlebell Swings. These will actually help your squat game today. Try something you may have never swung before ;)

1c) Foam Roll Piriformis

1d) Side Shuffle 1x (stay in squat, slow)

**2min. Rest

Part 2

Metabolic Strength

(16min. EMOM):

Min. 1) 10 Kettlebell Squat Cleans

Min. 2) 40 Bicycle Crunches

Min. 3) 10/7 Cal Erg

Min. 4) 10 Push Ups

*Advancements:

Min. 1) Barbell Squat Clean

Min. 2) 12 Toes-To-Bar

Min. 3) 12/9 Cal Erg

Min. 4) 10 Clapping Push Ups

Any of the exercises can be modified for ANY individual in any given level of fitness shape. If you have questions about how you can change an exercise you aren’t comfortable doing, comment below and we’ll respond with an appropriate suggestion that you can do!

Make sure to check out our “Sweat” and “Strength” Workout Library for more workouts to try! Just click either of those options and you’ll be taken over to a list of workouts to try!