FULL BODY FUNCTIONAL WORKOUT

01 Press-up (45 Secs)

Sets: 3 Reps: 45 Rest: 10 Sec

Start in an elevated plank position with your hands shoulder-width apart, then slowly lower yourself to the ground by bending your elbows. Hover about an inch [2-3cm] from the ground, then push your body back up. Start in the plank position with your hands shoulder width apart. Slowly lower yourself to the ground by bending your elbows.

02 Ice skater (45 Secs)

Sets: 3 Reps: 45 Rest: 10 Sec

Stand with your feet shoulder-width apart. Leap to the right, land on your right foot with a slight bend in the knees and take your left foot behind the right. Then repeat the movement on your left side.

03 Kettlebell Romanian deadlift

Sets: 3 Reps: 45 Rest: 10 Sec

Stand with your feet shoulder-width apart, holding a kettlebell in each hand, gradually lower the kettlebell down to your feet, bending at the hips while keeping your back straight. Then come back up to a standing position.

04 Rowing machine (45 Secs)

Sets: 3 Reps: 45 Rest: 10 Sec

Blast through 45 seconds of rowing to get your heart rate up. Make a mental note of how far you rowed in the first circuit and try to match or beat that distance in the next three rounds.

05 Renegade Row (45 Secs)

Sets: 3 Reps: 45 Rest: 10 Secs

Hold a dumbbell in each hand and get into an elevated plank position, keeping your elbows tucked in, bring the dumbbell in your right hand up towards your ribs. Try to keep the rest of your body as still as possible, moving only your arm and shoulder. Lower the dumbbell to the floor and repeat the move on your left side.

06 Kettlebell Swing (45 Sec)

Sets: 3 Reps: 45 Rest: 10 Secs

Stand with your feet slightly wider than shoulder-width apart, Hold a kettlebell in front of your body with both hands and your arms straight. With a slight bend in your knees and a flat back, hinge at your hips to lean forwards and swing the kettlebell back through your legs. Thrust your hips forwards, engaging your glutes and core, and swing the kettlebell in front of your body. Once the kettlebell has reached chest height, lower it back down through your legs under control.

07 Kettlebell rack sumo squat ( 45 Secs)

Sets: 3 Reps: 45 Rest: 10 Secs

Stand with your feet slightly wider than shoulder-width apart and your toes pointing slightly outwards. Hold a kettlebell in each hand in the rack position by your shoulders. Make sure you keep your arms close to your body and your elbows tucked in. Maintain a straight back and keep your core engaged. Pushing your hips back, slowly bend your knees and lower your legs until your thighs are just below parallel to the floor, then drive back up.

08 Inchworm into wide mountain climber

Sets: 3 Reps: 45 Rest: 10 sec

Stand with your feet hip-width apart, place your palms on the mat and walk your hands forwards so that you are in an elevated plank position, with your wrists under your shoulders. Drive your right knee towards the outside of your right elbow, then your left knee. Alternate driving your knees ten times in total, then walk your hands back and return to a standing position.

09 Alternating dumbbell overhead press

Sets: 3 Reps: 45 Rest: 10 Secs

Stand holding a dumbbell in each hand by your shoulders with your palms facing forwards. Press the dumbbell in your right hand overhead, then bring it back down and press the left dumbbell overhead.

010 Lateral hurdle jumps to chest-to-floor burpee (45 Secs)

Sets: 3 Reps: 45 Rest: 10 Secs

Bend your knees slightly and jump sideways over the hurdle, then jump back over the hurdle, after you have completed three lateral hurdle jumps, go straight into a burpee. For the burpee, squat down to place your hands on the floor and jump your feet back so you’re in an elevated plank position. Drop your chest to the floor, push back up, then jump your feet forwards and jump straight up, throwing your hands above your head. Land and go straight into your next set of hurdle jumps.