Whatever your aims in the gym, we’re confident that this functional workout can help you hit them. During the course of the ten-station circuit you’ll be lifting heavy weights, going all-out on the cardio machines and leaping around with (controlled) abandon. As a result you’ll get stronger and fitter and burn a whole bunch of of calories.
This workout has been created by Sam Gregory, owner and head trainer at F45 Stratford. Make sure to warm up before you do it and warm down afterwards.
Full-Body Functional Workout
The workout is made up of ten stations. At each station you work for 45 seconds, then take ten seconds to rest and move on to the next exercise. Complete four rounds of the circuit in total, taking a 30-second break in between each circuit.
Press-up
Time 45sec Rest 10sec
“Start in an elevated plank position with your hands shoulder-width apart,” says Gregory. “Slowly, lower yourself to the ground by bending your elbows. Do not touch the floor – hover about an inch [2-3cm] from the ground, then push your body back up.”
Ice skater
Time 45sec Rest 10sec
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.
Kettlebell Romanian deadlift
Time 45sec Rest 10sec
“Stand with your feet shoulder-width apart, holding a kettlebell in each hand,” says Gregory. “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.”
Rowing machine
Time 45sec Rest 10sec
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.
Renegade row
Time 45sec Rest 10sec
“Hold a dumbbell in each hand and get into an elevated plank position,” says Gregory. “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.”
See related
- A 30-Minute Functional HIIT Circuit Anyone Can Try
- A Functional HIIT Circuit For Gym Regulars
- Get To Grips With Functional Training Equipment With This 25-Minute Workout
Kettlebell swing
Time 45sec Rest 10sec
“Stand with your feet slightly wider than shoulder-width apart,” says Gregory. “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.”
Kettlebell rack sumo squat
Time 45sec Rest 10sec
“Stand with your feet slightly wider than shoulder-width apart and your toes pointing slightly outwards,” says Gregory. “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.”
Inchworm into wide mountain climber
Time 45sec Rest 10sec
“Stand with your feet hip-width apart,” says Gregory. “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.
Alternating dumbbell overhead press
Time 45sec Rest 10sec
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.
Lateral hurdle jumps to chest-to-floor burpee
Set up a hurdle and stand side-on to it.
“Bend your knees slightly and jump sideways over the hurdle, then jump back over the hurdle,” says Gregory. “After you have completed three lateral hurdle jumps, go straight into your 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.
