Functional Strength Program 1-Week Sample
Program Details:
- A 12-week standalone program with 5 days per week of training sessions.
- A downloadable PDF so you can plug your plan into your schedule ahead of time and make it work for you.
- An option to use the program as an add-on program: Just perform the strength component, and use your current group classes as the metabolic conditioning portion.
Warm Up
3 Rounds
1-Minute Aerobic Work
5 1¼ Air Squat
10 Curtsy Lunge (5/5, alternating)
10 Anterior Tibialis Raise
Aerobic work is any low impact aerobic activity (run, bike, skip) that will elevate your heart rate.
Strength
Back Squat (2-Second Pause)
5 Sets of 6 reps @64%
Rest 2 minutes between sets
Pause for 2-seconds at the bottom of each rep.
Back Rack Reverse Lunges (Alternating)
4 Sets of 10 reps (each leg)
Rest 2 minutes between sets
Use weight that will allow you to go unbroken.
Weighted Sit-Up
3 Sets of 10-15 reps
Rest 2 minutes between sets
Conditioning
5 Rounds
30-Seconds Weighted Wall Sit
Rest 30 seconds
8-12 Goblet Squat
Rest 30 seconds
1-Minute Jump Squat
Rest 30 seconds
1-Minute Tall Plank Hold
Rest 2-3 minutes between rounds
Use a dumbbell or a kettlebell for goblet movements. May scale to regular air squats and unweighted wall sit hold.
Workout Structure: Rotate through the exercises in a giant set format, resting for 30 seconds between each. After a full round, rest for 2-3 minutes.
Loading: Choose your own reps within the indicated range (and weight—stick to the suggested weight range below or increase each round as desired.
Intensity: Maintain a moderate effort (RPE 6-7) to ensure quality movement.
Suggested Loading
Male 35-50lbs (15-22.5kg), Female 20-35lbs (10-15kg).
Use these weight ranges as a guideline for your workouts unless otherwise noted. Each dumbbell or kettlebell weight should be appropriate for your current fitness level and training experience. As you progress, you may need to adjust the weights to match your abilities.
Cool Down
1-Minute Couch Stretch (each side)
1-Minute Pigeon Stretch (each side)
Warm Up
3 Rounds
1-Minute Aerobic Work
5 Scapular Push-Up to Downward Dog
10 Deadbug (5/5)
5 TYI Shoulder Routine (each direction)
Strength
Strict Press
Build to a heavy 10 rep, then:
3 Sets of 10 reps (85% of 10RM)
Rest 2 minutes between sets
Strict Banded Pull-Up
3 Sets of 15-20 reps
Rest 2 minutes between sets
Even if you can do unassisted pull-ups, use a band strong enough to allow you to perform at least 15 reps each set. Control the movement on the way down.
Skull Crusher
3 Sets of 8-12 reps
Rest 90 seconds between sets
Conditioning
4 Rounds
8-12 Dumbbell Bicep Curl
Rest 20 seconds
30-Seconds Bar Hang
Rest 20 seconds
8-12 Dumbbell Hang Clean
Rest 20 seconds
8-12 Dumbbell Push Press
Rest 20 seconds
1-Minute Farmer’s Carry
Rest 2-3 minutes between rounds
Workout Structure: Rotate through the exercises in a giant set format, resting for 30 seconds between each. After a full round, rest for 2-3 minutes. Maintain a moderate effort (RPE 6-7) to ensure quality movement.
Cool Down
30-Seconds Wall Chest Stretch (each side)
1-Minute Wall Lat Stretch
Warm Up
3 Rounds
1-Minute Aerobic Work
10 Banded Good Morning
10 Lateral Banded Step (5 each direction)
10 Abductor Rock Back (5/5)
Strength
Deadlift (2-Second Pause)
5 Sets of 6 reps @68%
Rest 2 minutes between sets
2-Second pause just off the floor (2”) on each rep. No touch & go reps. Feel free to use straps.
Hip Extension
3 Sets of 15-20 reps
Rest 2 minutes between sets
Use a GHD machine or a Roman Chair. Hamstrings and glutes are primary movers (not lower back). Watch this video for explanation.
Adductor Machine
3 Sets of 15-20 reps
Rest 2 minutes between sets
Conditioning
5 Rounds
8-12 Weighted Glute Bridge
Rest 30 seconds
8-12 Box Jump
Rest 30 seconds
6-10 Weighted Russian Twist (each side)
Rest 30 seconds
8-12 Banded Leg Curl (each side) or Lying Leg Curl Machine
Rest 2-3 minutes between rounds
Workout Structure: Rotate through the exercises in a giant set format, resting for 30 seconds between each. After a full round, rest for 2-3 minutes. Maintain a moderate effort (RPE 6-7) to ensure quality movement.
Cool Down
1-Minute Supine Twist (each side)
1-Minute Elevated Standing Hamstring Stretch (each side)
Warm Up
3 Rounds
1-Minute Aerobic Work
10 Low Switch Cossack Squat (5/5)
5 3-Position Paterson Squat (each side)
30-Second Hollow Hold
Strength
Front Squat (2-Second Pause)
4 Sets of 4 reps @69%
Rest 2 minutes between each set
Pause for 2 seconds at the bottom of each rep. Stay tight and maintain tension in your legs. Do not bounce out of the bottom.
Barbell Bicep Curls
3 Sets of 8-12 reps
Rest 90 seconds between sets
Dumbbell Head Pinch Hold
3 Sets of 20-30 seconds
Rest 1 minute between sets
Conditioning
4 Rounds
1-Minute Aerobic Work
Rest 20 seconds
8-12 Weighted Walking Lunge Step
Rest 20 seconds
8-12 Single Arm Dumbbell Snatch (each side, alternating)
Rest 20 seconds
1-Minute Max Toe To Bar
Rest 20 seconds
1-Minute Max Burpee
Rest 2-3 minutes between rounds
Workout Structure: Rotate through the exercises in a giant set format, resting for 30 seconds between each. After a full round, rest for 2-3 minutes. Maintain a moderate effort (RPE 6-7) to ensure quality movement.
Cool Down
30-Seconds Leaning Tricep Stretch (each side)
1-Minute Child Pose
Warm Up
3 Rounds
1-Minute Aerobic Work
5 Shoulder Extension Bridge
8 Banded Pull-Apart (Pronated)
8 Banded Pull-Apart (Supinated)
Strength
Bench Press (2-Second Pause)
5 Sets of 6 reps @67%
Rest 2 minutes between sets
Pause for 2-seconds at the bottom of each rep.
Inverted Row (Supinated)
3 Sets of 8-12 reps
Rest 90 seconds between sets
Single Arm Seated Dumbbell Press
3 Sets of 8-12 reps (per arm)
Rest 90 seconds between sets
Conditioning
5 Rounds
1-Minute Aerobic Work
Rest 20 seconds
8-12 Dumbbell Lateral Raise
Rest 30 seconds
8-12 Tricep Banded Pushdown
Rest 30 seconds
8-12 Dumbbell Reverse Fly
Rest 30 seconds
1-Minute Max Push-Up Pull Through
Rest 2-3 minutes between rounds
Workout Structure: Rotate through the exercises in a giant set format, resting for 30 seconds between each. After a full round, rest for 2-3 minutes. Maintain a moderate effort (RPE 6-7) to ensure quality movement.
Cool Down
1-Minute Seal Stretch
1-Minute Butterfly Stretch