Fit & Functional
Toned By Tony
Functional Training, Functional Fitness, Strength & Conditioning, MobilityWelcome to Fit & Functional – the program designed to build you up, not break you down. If you're a woman who’s tired of feeling stuck, tired of starting over, and tired of workouts that leave you more beat up than built up, you're in the right place. Fit & Functional isn’t about punishing your body or chasing extremes — it’s about smart, empowering training that strengthens, tones, and rebuilds your confidence from the inside out. Through proven foundational movement patterns, we focus on building real-world strength, lean muscle, and the kind of body that feels as good as it looks — strong, capable, and resilient.
Our training approach covers all 6 pillars of true physical fitness: power, strength, hypertrophy, conditioning, mobility, and athleticism. This means you’re not just working out — you’re creating a body that can move, lift, jump, carry, and thrive for decades to come. No more random exercises, no more beating yourself up with high-intensity chaos — just a clear, progressive path that supports your goals, your joints, and your future. Every session is crafted to help you push limits safely, unlock new strength, and feel more confident in your skin than ever before.
But perhaps the best part? You’re not doing this alone. Fit & Functional is a true community of women who get it — who lift each other up, celebrate every win, and remind you how powerful you already are. Here, you're surrounded by women just like you — ready to show up, rise up, and build a body (and a mindset) that can take on anything life throws your way.
It’s your time. Let’s build something unstoppable.
6-Phase Dynamic Warm-Up
A
Push Warm-Up
Phase 1 (SMR): Foam Roll T-Spine: 30s Foam Roll Pecs (optional): 30s per side Phase 2 (Stretch): Pec Stretch: 30s per side Phase 3 (Corrective) T-Spine Rotations: 2x5 per side Phase 4 (Activation) Banded Shoulder Tri-Set: 3x10 each variation Phase 5 (Movement Pattern): (Elevated) Push-ups: 3x5 Phase 6 (Stimulate): Med Ball Press 3x3 Seal Jacks 3x3
B1
Slight Incline Dumbbell Chest Press
4 x 8
B2
Banded Star Pull Apart
4 x 10
C1
Contralateral Split Squat
4 x 12
C2
Close Grip Lat Pulldown
4 x 15
D
Heel Elevated Glute Bridge
1 x 2:00
BONUS: Conditioning Circuit
E
Conditioning Circuit 1
6 Minute Tabata Circuit 30sec ON; 30sec OFF -Set a timer to 6 minutes. You will be cycling back and forth between two moves. The first 30 seconds of every minute is where you will PERFORM the exercise. The second 30 seconds you will REST to catch your breath. Your two moves are: Ex 1: Bear Plank Shoulder Taps Ex 2: Front to Back Shuffle Format (6min): 30s Ex 1 30s rest 30s Ex 2 30s rest 30s Ex 1 30s rest 30s Ex 2 30s rest 30s Ex 1 30s rest 30s Ex 2 30s rest
6-Phase Dynamic Warm-Up
A
Squat Warm-Up
Phase 1 (SMR): Foam Roll T-Spine: 30s Foam Roll Quads (optional): 30s per side Phase 2 (Stretch): Hip Flexor Stretch & Reach: 30s per side Phase 3 (Corrective) Bird Dogs: 2x5 per side Phase 4 (Activation) Banded Glute Bridge: 3x5 Phase 5 (Movement Pattern): Goblet Squats (use light weight): 3x5 Phase 6 (Stimulate): Seated Jump Squats 3x3 OR Jumping Jacks 3x5
B1
Goblet Squat
4 x 8
B2
90-90 Hip Switch
4 x 10
C1
Quadruped Row
4 x 12
C2
RNT Dumbbell RDL (band around waist)
4 x 15
D
Banded Overhead Reverse Fly
1 x 2:00
E
Front Rack Carry March
3 x 0:30
6 Phase Dynamic Warm-Up
A
Pull Warm-Up
Phase 1 (SMR): Foam Roll T-Spine: 30s Foam Roll Lats: 30s per side Phase 2 (Stretch): Lat Stretch: 30s per side Phase 3 (Corrective) Side-Lying Bow & Arrow: 2x5 per side Phase 4 (Activation) Banded Shoulder Tri-Set: 3x10 each variation Phase 5 (Movement Pattern): Inverted Row: 3x5 Phase 6 (Stimulate): Med Ball Overhead Slam 3x5 OR Jumping Jacks 3x5
B1
Neutral Grip Pull-Ups
4 x 8
B2
Lat Stretch with Rotation
4 x 10
C1
Stretch Push-Up
4 x 12
C2
Deficit Dumbbell Reverse Lunge
4 x 15
D
ATG Bodyweight Squat
1 x 2:00
BONUS: Conditioning Circuit
E
Conditioning Circuit 2
6 Minute Tabata Circuit 30sec ON; 30sec OFF -Set a timer to 6 minutes. You will be cycling back and forth between two moves. The first 30 seconds of every minute is where you will PERFORM the exercise. The second 30 seconds you will REST to catch your breath. Your two moves are: Ex 1: Tap Tap Twist Ex 2: High Plank Toe Touches Format (6min): 30s Ex 1 30s rest 30s Ex 2 30s rest 30s Ex 1 30s rest 30s Ex 2 30s rest 30s Ex 1 30s rest 30s Ex 2 30s rest
6-Phase Dynamic Warm-Up
A
Hinge Warm-Up
Phase 1 (SMR): Foam Roll T-Spine: 30s Foam Roll Adductors: 30s per side Phase 2 (Stretch): Adductor Rock Back Stretch: 30s per side Phase 3 (Corrective) Deadbug: 2x5 per side Phase 4 (Activation) Banded Glute Bridge: 3x10 each variation Phase 5 (Movement Pattern): Banded RDL: 3x5 Phase 6 (Stimulate): Seated Broad Jump 3x3 OR Jumping Jacks 3x5
B1
Kettlebell RDL
4 x 8
B2
Frogger Rock Back
4 x 0:30
C1
Seated Cable Rows
4 x 12
C2
Cable Squats
4 x 15
ARM FARM
D
ARM FARM 1
5 MINUTE AMRAP Set a timer to 5 minutes and complete the following superset for as many rounds as possible (aka "AMRAP"). Take as many breaks as you need when you start to feel the fatigue: 12 Seated Rotating Bicep Curls 12 Skullcrushers
E
Banded Pallof Press
3 x 0:30
Tony Palladino
Certified Strength & Conditioning Coach, with an emphasis on pain free performance. Helping women optimize their body and livelihood. A true sucker for gummy bears.
