Jean-Paul Espinosa
Functional FitnessThis program contains 3 sessions per week for a duration of 8weeks.
The sessions can be done in 20minutes and the program is perfect designed to make sure to get some all around strength and little cardio into a busy everyday life.
No equipment is needed. If you have a weight (Kettlebell, dumbbell or else), you can make the exercises more challenging but it is not necessary to get results.
Features3 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
WARMUP (5min) This shouldn't take more than 5min. This warm up is an important part of our workouts, to make sure your body is ready for higher activity.
B1
Pushups
3 x 8
B2
Shoulder taps (plank)
3 x 16
B3
Hollow snow angels
3 x 6
Circuit
C
AMRAP 5 (As Many Rounds As Possible in 5min) 4 burpees 8 situps 16 mountain climbers
Circuit
A
WARMUP (5min) This shouldn't take more than 5min. This warm up is an important part of our workouts, to make sure your body is ready for higher activity.
B1
Lunge hold
3 x 30
B2
One and a half Squats
3 x 8
B3
Heel touches
3 x 12
Circuit
C
AMRAP 5 (As Many Rounds As Possible in 5min) 20 penguin jumps (or skip with a jumping rope) 15 jumping jacks 10 high knees
Circuit
A
WARMUP (5min) This shouldn't take more than 5min. This warm up is an important part of our workouts, to make sure your body is ready for higher activity.
B1
Glute bridges
3 x 8
B2
High plank
3 x 40
B3
Toe taps
3 x 10
Circuit
C
AMRAP 5 (As Many Rounds As Possible in 5min) 8 reverse lunges (no weight) 8 situps 4 burpees
