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Functional Full-Body Strength Training

45 min
 · 
9 exercises
Today is all about superset action! Be sure to read through the notes as these give instructions on which sides to use! Use a dumbbell for all kettlebell movements if that works for you; and keep in mind, some exercises are rep based, some are time based!
A
Kettlebell Single Arm Clean and Press
4 sets
12 reps
Right arm only! Complete one set of these and then move straight onto the swings with no rest!
A
One Arm Kettlebell Swings
4 sets
12 reps
45 sec rest
Left arm only! Once these are complete, rest for 45 seconds and then go back to the right arm Clean and Press!
1:00 rest
B
Kettlebell Single Arm Clean and Press
4 sets
12 reps
Left arm only! Complete one set of these and then move straight onto the swings!
B
One Arm Kettlebell Swings
4 sets
12 reps
45 sec rest
Right arm only! Once these are complete, rest for 45 seconds and then go back to the right arm Clean and Press!
1:00 rest
C
Dumbbell Chops
4 sets
60 secs
Chop continuously on your right side for 60 seconds. Once done, rest for 15 seconds before chopping on the left!
0:15 rest
C
Dumbbell Chops
4 sets
60 secs
45 sec rest
Chop continuously on your left side for 60 seconds. Once done, rest for 45 seconds before starting again!
1:00 rest
D
Turkish Get Ups
4 sets
60 secs
Use only your right arm for 60 seconds. Once done, rest for 15 seconds before transferring to the left!
0:15 rest
D
Turkish Get Ups
4 sets
60 secs
45 sec rest
Use only your left side for 60 seconds. Once done, rest for 45 seconds before starting again!
1:00 rest
Renegade Rows
3 sets
30 secs
15 sec rest
Finish with 3 sets of continuous renegade rows. You've got this!
Functional Full-Body Strength Training
45 min
 · 
9 exercises
Today is all about superset action! Be sure to read through the notes as these give instructions on which sides to use! Use a dumbbell for all kettlebell movements if that works for you; and keep in mind, some exercises are rep based, some are time based!
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Kettlebell Single Arm Clean and Press
A
4 sets
12 reps
Superset A • Set 1 of 4
Rest before next set
Get ready
321GO
Right arm only! Complete one set of these and then move straight onto the swings with no rest!
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Hold a kettlebell in your left hand and bring it to the center of your body. Throughout this movement, be sure to keep your abdominals braced and your gaze straight ahead.
  2. Begin the movement by bending at the knees then driving yourself up as you pull the kettlebell up. At the top, rotate the wrist so the kettlebell flips to the other side of your hand.
  3. Bend at the knees again with a slight lowering of the hips then drive yourself back up to create momentum. Push the kettlebell straight overhead. Carefully bring the weight down and repeat.
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
  2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
  3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
  4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
  5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
  6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
  • Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
  • With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
  • Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
  • Repeat.
One Arm Kettlebell Swings
A
4 sets
12 reps
45 sec rest
Superset A • Set 1 of 4
Rest before next set
Get ready
321GO
Left arm only! Once these are complete, rest for 45 seconds and then go back to the right arm Clean and Press!
Primary muscle group(s):
Hamstrings, Shoulders
Secondary:
Glutes & Hip Flexors, Triceps
  1. Start with one kettlebell placed on the floor between your feet.
  2. Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
  3. Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
  4. Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Hold a kettlebell with both hands in an over hand grip.
  2. Stand straight, with your legs slightly wider than shoulder width apart.
  3. Lean forward at your waist slightly and bend your knees as if getting ready to squat.
  4. Keep your back arched and your head facing forward.
  5. Let your arms hang loosely.
  6. Swing the kettlebell back between your legs while exhaling.
  7. In an explosive movement, force the kettle forward and back up in front of you, above head height by thrusting forward with your hips and rotating your shoulders.
  8. Continue for the desired number of repetitions or time.
Primary muscle group(s):
Shoulders
Secondary:
Glutes & Hip Flexors, Hamstrings
  1. Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
  2. Bend your knees, allow your body to lean forward and let the ball hang between your calves.
  3. Explode upwards using your legs and bring your arms up holding the medicine ball out in front of you until its just above your head.
  4. Lower the ball back between your legs (but not to the floor) and repeat the movement.
Rest
0:00
next up
Superset B - Kettlebell Single Arm Clean and Press, One Arm Kettlebell Swings
Next
Kettlebell Single Arm Clean and Press
B
4 sets
12 reps
Superset B • Set 1 of 4
Rest before next set
Get ready
321GO
Left arm only! Complete one set of these and then move straight onto the swings!
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Hold a kettlebell in your left hand and bring it to the center of your body. Throughout this movement, be sure to keep your abdominals braced and your gaze straight ahead.
  2. Begin the movement by bending at the knees then driving yourself up as you pull the kettlebell up. At the top, rotate the wrist so the kettlebell flips to the other side of your hand.
  3. Bend at the knees again with a slight lowering of the hips then drive yourself back up to create momentum. Push the kettlebell straight overhead. Carefully bring the weight down and repeat.
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
  2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
  3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
  4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
  5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
  6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
  • Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
  • With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
  • Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
  • Repeat.
One Arm Kettlebell Swings
B
4 sets
12 reps
45 sec rest
Superset B • Set 1 of 4
Rest before next set
Get ready
321GO
Right arm only! Once these are complete, rest for 45 seconds and then go back to the right arm Clean and Press!
Primary muscle group(s):
Hamstrings, Shoulders
Secondary:
Glutes & Hip Flexors, Triceps
  1. Start with one kettlebell placed on the floor between your feet.
  2. Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
  3. Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
  4. Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Hold a kettlebell with both hands in an over hand grip.
  2. Stand straight, with your legs slightly wider than shoulder width apart.
  3. Lean forward at your waist slightly and bend your knees as if getting ready to squat.
  4. Keep your back arched and your head facing forward.
  5. Let your arms hang loosely.
  6. Swing the kettlebell back between your legs while exhaling.
  7. In an explosive movement, force the kettle forward and back up in front of you, above head height by thrusting forward with your hips and rotating your shoulders.
  8. Continue for the desired number of repetitions or time.
Primary muscle group(s):
Shoulders
Secondary:
Glutes & Hip Flexors, Hamstrings
  1. Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
  2. Bend your knees, allow your body to lean forward and let the ball hang between your calves.
  3. Explode upwards using your legs and bring your arms up holding the medicine ball out in front of you until its just above your head.
  4. Lower the ball back between your legs (but not to the floor) and repeat the movement.
Rest
0:00
next up
Superset C - Dumbbell Chops, Dumbbell Chops
Next
Dumbbell Chops
C
4 sets
60 secs
Superset C • Set 1 of 4
Rest before next set
Get ready
321GO
Chop continuously on your right side for 60 seconds. Once done, rest for 15 seconds before chopping on the left!
Primary muscle group(s):
Hamstrings, Obliques, Quadriceps
Secondary:
Calves, Hamstrings
  1. Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
  2. Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
  3. Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
  2. Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
  3. Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
  4. Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
  2. Begin the movement by twisting with your obliques to pull the handle down and across your body.
  3. Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.
Rest
0:00
next up
Superset C - Dumbbell Chops, Dumbbell Chops
Next
Dumbbell Chops
C
4 sets
60 secs
45 sec rest
Superset C • Set 1 of 4
Rest before next set
Get ready
321GO
Chop continuously on your left side for 60 seconds. Once done, rest for 45 seconds before starting again!
Primary muscle group(s):
Hamstrings, Obliques, Quadriceps
Secondary:
Calves, Hamstrings
  1. Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
  2. Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
  3. Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
  2. Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
  3. Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
  4. Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
  2. Begin the movement by twisting with your obliques to pull the handle down and across your body.
  3. Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.
Rest
0:00
next up
Superset D - Turkish Get Ups, Turkish Get Ups
Next
Turkish Get Ups
D
4 sets
60 secs
Superset D • Set 1 of 4
Rest before next set
Get ready
321GO
Use only your right arm for 60 seconds. Once done, rest for 15 seconds before transferring to the left!
Primary muscle group(s):
Chest, Glutes & Hip Flexors, Hamstrings, Middle Back / Lats, Quadriceps, Shoulders
Secondary:
Abs, Biceps, Calves, Forearms, Lower Back, Obliques, Triceps
  1. From the fetal position, grab the kettlebell then roll on to back. Bring the right leg in while the left is extended. Press the kettlebell into the air with the right hand. Place the left hand on the ground.
  2. Come up on your left elbow. Then sit up while keeping the kettlebell in the air. Drive your hips into the air. Sweep leg into a kneeling position. Rotate back knee so that your body is in a lunge. Step forward and stand up straight.
Rest
0:00
next up
Superset D - Turkish Get Ups, Turkish Get Ups
Next
Turkish Get Ups
D
4 sets
60 secs
45 sec rest
Superset D • Set 1 of 4
Rest before next set
Get ready
321GO
Use only your left side for 60 seconds. Once done, rest for 45 seconds before starting again!
Primary muscle group(s):
Chest, Glutes & Hip Flexors, Hamstrings, Middle Back / Lats, Quadriceps, Shoulders
Secondary:
Abs, Biceps, Calves, Forearms, Lower Back, Obliques, Triceps
  1. From the fetal position, grab the kettlebell then roll on to back. Bring the right leg in while the left is extended. Press the kettlebell into the air with the right hand. Place the left hand on the ground.
  2. Come up on your left elbow. Then sit up while keeping the kettlebell in the air. Drive your hips into the air. Sweep leg into a kneeling position. Rotate back knee so that your body is in a lunge. Step forward and stand up straight.
Rest
0:00
next up
Renegade Rows
Next
Renegade Rows
3 sets
30 secs
15 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Finish with 3 sets of continuous renegade rows. You've got this!
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Chest, Triceps
  1. Place two dumbbells or kettlebells on the floor about shoulder width apart.
  2. In a push up position, place your hands on the grip section of each bell for support.
  3. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
  4. Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
  5. Hold for a count of one.
  6. Your breathing should remain constant throughout the movement.
  7. Lower the bell to the floor and without pause, then repeat the movement with your other arm.
  8. When you have rowed both arms, that is one repetition.
  9. Repeat for the desired number of repetitions.

This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.

Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Biceps, Forearms, Shoulders
  1. Lean forward into an incline bench
  2. Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
  3. Your arms should be fully extended and hanging straight down. This is the start position.
  4. Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
  5. Hold and squeeze your shoulder and back muscles.
  6. Return to the start position in a slow, controlled movement.
  7. Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Workout done!
Exercises done
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  • Mon, Jul 26
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