Intermediate Difficulty

This functional fitness routine in the gym works your body the way it is worked in real life. Functional training workouts are great for both men and women.

Functional Exercises Instructions: Complete 4 rounds of each exercise with a 15 second rest in between each set.
One Leg Stiff Leg Deadlift + Reverse Dumbbell Fly x 16
Walkout Push Up x 12
Dumbbell Upright Row + Step Behind Lunge x 12
Kettlebell Alternating Swing + Catch x 16
45 Degree Double Leg Extension x 30 seconds
High Plank Kick Throughs x 30 seconds

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Intermediate Difficulty

Functional Workouts Instructions: Sets x Repetitions. Complete each set with 30-45 seconds break in between.
Kettle Bell Overhead Reverse Lunge 4 x 8 each side
One Leg Bentover Dumbbell Row 4 x 12 each side
One Arm Dumbbell Chest Press 4 x 12 each side
Duck Squats 4 x 30 seconds
Dumbbell Sledgehammer 4 x 8 each side
High Plank Triceps Kickbacks 4 x 12 each side

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