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Advanced Functional Full-Body Power 

59 min
 · 
9 exercises
Today we're going to hit most body parts one more time to send you into a blissful weekend. Remember to watch your form with every exercise, and hit no failure points, those will be coming soon!
One Arm Kettlebell Swings
4 sets
20 reps
60 sec rest
Start with a light weight and with every set increase until you hit a tough 4th set! You can use dumbbells here!
1:00 rest
Farmer’s Walk
3 sets
45 secs
60 sec rest
Pick up some heavy dumbbells that allow you to just make it to 45 seconds of walking.
1:00 rest
Dumbbell Snatch
4 sets
16 reps
60 sec rest
Practice your form here, and read over those instructions! 8 reps per arm, keep the weight close to your body.
1:30 rest
Single Arm Alternating Dumbbell/Chest/Flat Bench Press
4 sets
20 reps
60 sec rest
Hit 10 reps per arm per set, and be sure to keep one arm elevated while the other works!
1:00 rest
Renegade Rows
4 sets
20 reps
60 sec rest
The opposite of the previous exercise. HOLD THAT PLANK!
1:00 rest
Dumbbell Squat Thrusters
3 sets
12 reps
60 sec rest
Aim to hit a full squat with every rep!
1:30 rest
A
Medicine Ball Floor Press
4 sets
30 secs
Press that ball non-stop for 30 seconds. Once the time is up, move straight onto the slams!
A
Medicine Ball Slams
4 sets
30 secs
Slam that ball non stop for 30 seconds. Once complete, no rest, straight onto the abs!
A
Medicine Ball V-Ups
4 sets
30 secs
60 sec rest
30 seconds! Once these are complete, rest for 60 seconds and then go back for the next round!
Advanced Functional Full-Body Power 
59 min
 · 
9 exercises
Today we're going to hit most body parts one more time to send you into a blissful weekend. Remember to watch your form with every exercise, and hit no failure points, those will be coming soon!
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One Arm Kettlebell Swings
4 sets
20 reps
60 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Start with a light weight and with every set increase until you hit a tough 4th set! You can use dumbbells here!
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
Farmer’s Walk
Next
Farmer’s Walk
3 sets
45 secs
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Pick up some heavy dumbbells that allow you to just make it to 45 seconds of walking.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
  2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
  3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.
Rest
0:00
next up
Dumbbell Snatch
Next
Dumbbell Snatch
4 sets
16 reps
60 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Practice your form here, and read over those instructions! 8 reps per arm, keep the weight close to your body.
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.

Rest
0:00
next up
Single Arm Alternating Dumbbell/Chest/Flat Bench Press
Next
Single Arm Alternating Dumbbell/Chest/Flat Bench Press
4 sets
20 reps
60 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
Hit 10 reps per arm per set, and be sure to keep one arm elevated while the other works!
Primary muscle group(s):
Chest
Secondary:
Triceps
  1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
  2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
  3. Keeping your right arm stationary, slowly bend your left elbow until it reaches a 90-degree angle and your upper left arm is parallel to the ground.
  4. Push the weight back up by contracting your chest and straightening your arm.
  5. Repeat the same motion with your right arm while now keeping your left arm locked in position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
  2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
  3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
  4. Push the weights up by straightening your arms.
  5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
  6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
  7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
  8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Triceps
  1. Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
  2. Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Rest
0:00
next up
Renegade Rows
Next
Renegade Rows
4 sets
20 reps
60 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
The opposite of the previous exercise. HOLD THAT PLANK!
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.
Rest
0:00
next up
Dumbbell Squat Thrusters
Next
Dumbbell Squat Thrusters
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Aim to hit a full squat with every rep!
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
  1. Stand with your feet shoulder-width apart with dumbbells above your shoulders.
  2. Squat down keeping your back flat and your knees over your toes.
  3. Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
  4. Return to starting position and repeat.
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
  1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
  2. Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
  3. At the bottom, reverse direction and stand by extending your knees and hips and pushing down through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
  4. As you begin the next repetition, return the weights to the shoulders.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet 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 water bottles above your head as you return to standing position.
  • Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
  • Repeat.
Rest
0:00
next up
Circuit A - Medicine Ball Floor Press, Medicine Ball Slams, Medicine Ball V-Ups
Next
Medicine Ball Floor Press
A
4 sets
30 secs
Circuit A • Set 1 of 4
Rest before next set
Get ready
321GO
Press that ball non-stop for 30 seconds. Once the time is up, move straight onto the slams!
Primary muscle group(s):
Chest
Secondary:
Triceps
  1. Laying flat on the floor with your legs bent and knees pointing upwards, hold the medicine ball on your chest with your hands at either side.  
  2. Using an explosive press, drive the medicine ball up and away from your chest.
  3. Allow the ball to leave your hands but be ready to catch it again on its descent.
  4. Catch the ball and lower it back to your chest to repeat.

 

Take extra care with this motion! Practice with a very light ball to get the rhythm.

Primary muscle group(s):
Abs, Chest
Secondary:
Biceps, Shoulders, Triceps
  • Stand up straight, facing a wall or a partner. Make sure there is approximately 5 feet of space between you.
  • Holding a medicine ball with both hands, bring it up to your chest level.
  • Focusing the tension in your chest, explosively toss the ball straight and forward against the wall or have your partner catch it.
  • Catch the ball as it bounces back and repeat the movement in rapid succession.
Medicine Ball Slams
A
4 sets
30 secs
Circuit A • Set 1 of 4
Rest before next set
Get ready
321GO
Slam that ball non stop for 30 seconds. Once complete, no rest, straight onto the abs!
Primary muscle group(s):
Abs, Chest, Shoulders, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Triceps
  • With slightly bent knees and a tight core, hold a medicine ball in front of you at hip-level.
  • Begin by raising the medicine ball upward above your head with both hands.
  • Keeping your elbows bent, forcefully throw the ball at the ground.
  • Catch the ball as it bounces back up, and bring it back up above your head.
  • Repeat this slam and catch movement.
Primary muscle group(s):
Abs, Middle Back / Lats, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps, Upper Back & Lower Traps
  1. Stand with your feet slightly wider than shoulder width apart and hold the medicine ball just below your chest.
  2. Lift the ball high above your head, taking care to maintain a firm hold.  
  3. Bring the ball down to a slam on the right side of your body.
  4. Squat to pick up the ball, being sure to bend your legs, and bring it back to the starting position.
  5. Repeat the movement on the opposite side.
Primary muscle group(s):
Chest, Upper Back & Lower Traps
Secondary:
Abs, Shoulders, Triceps
  1. Lie with your upper back perpendicular on a bench.
  2. Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
  3. Grasp a dumbbell between your hands under the inner plate, palms facing up.
  4. Position the weight over your chest with your elbows slightly bent.
  5. Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
  6. To return to the starting position, pull the dumbbell up and over your chest.

Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.

Medicine Ball V-Ups
A
4 sets
30 secs
60 sec rest
Circuit A • Set 1 of 4
Rest before next set
Get ready
321GO
30 seconds! Once these are complete, rest for 60 seconds and then go back for the next round!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie face up on with a medicine ball between your hands and your arms extended behind you. Keep your arms and legs straight and then raise your feet an inch off the floor.
  2. Raise your torso and legs up at the same time and touch the medicine call to your feet. Hold for a moment.
  3. Lower down to starting position with arms and ball behind your head.
Primary muscle group(s):
Abs
  1. Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
  2. Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
  3. Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Hold a plate, dumbbell, kettlebell, or medicine ball securely above your head.
  3. Keep your elbows locked.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.

Make sure the weight is held very securely!

Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Workout done!
Exercises done
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