6. FUNCTIONAL TRAINING – INTERMEDIATE – TOTAL BODY
WARM UP 18 – 6 MINUTES
Complete the following 4 movements – 20 seconds on and 10 seconds off – three sets.
1. Step back Lunge (No Weight) (6-8)
2. Band Cardio Row (8-10)
3. Single Leg Bridge Pump (6-8)
4. Run in Place (tempo)
CONDITIONING 18– 24 SETS IN 18 MINUTES
Complete 3 consecutive 30 second sets of each of the following 8 exercises with a 15 second rest between each set.
(Perform 3 sets of the 1st exercise before advancing to the next movement.)
1. Stability Ball Mountain Climber (6-10)
2. Dip and a Bridge on Chair (6-10)
3. Dumbbell Squat to Shoulder Press (6-10)
4. Squat to Stretch Back (6-10)
5. Medicine Ball Squat and Partner Throw (4-5 each)
6. Band Cardio Row (no rest-switch at breaks)
7. Medicine Ball Reach and Touch Side Lunge (6-10)
8. Dumbbell Open Squat to Toes Shoulder Press (6-10)