Name: Playbook - FIT byWhitt - Functional Power
Uploaded: 2023-03-07T23:30:54.308Z
Duration: 60 min
Description: Functional Power

Yesss! Holy sweat! Holy burn so good! Thanks for the workout sis. This workout was the perfect challenge. But also very doable if one has to modify. But alsoooo a great one to come back to and see personal improvements! 
ALL THE THINGS! 🔥🔥

Emily

Brittany

Oh my geez that last super set! 😅😅😅 awesome workout!

Kerrly🌹

A collection of functional power building movements working the full body. Here we build from the ground up by working plyometrics, dynamic core, focused muscle and cardiovascular capabilities.

Instructions for workout:

1mins Jump Rope

A collection of functional power movements. Do these movements before hitting the muscle motions that follow.

Instructions:

Complete in circuit form. Follow the individual exercise time or rep allocation but do consecutively one exercise after another as one set. Then repeat. For 4 rounds.

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Add dumbbells to make this movement more intense

Lateral lunge (dumbbells)

From standing position twist holding dumbbell to hip. Far leg will pivot. When twisting, brining dumbbell across the body in an angle to the opposite side of your body angled with arms fully extended to the side over head. Do for 10 reps per side.

Hip twist

From kneeling position explode from the hips jumping and landing on two feet. Repeat.

Explosive knee hops

Functional Power

After completing the explosive cardio segment, do these collection of exercises. Here we target biceps + triceps.

Complete these 3 exercises as supersets. Consecutively back to back without rest. Rest after the third movement.

Standing tall, hold one dumbbell overhead hugged to the ear. Arm will bend over head in a neutral position. Opposite arm can hold arm tight to ear, be rested on the hip or extended down to the side. 

Extend arm with dumbbell up and away from body. Arm with be straight overhead with dumbbell. Bend back to start position. Repeat.

Single arm tricep extension

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Tricep Burn

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

Squat down to a wide low squat. Bend hands between legs with dumbbells. Curl for 10 reps.

Squat curls

Choose a heavy weight you can complete 10 reps of hammer curls. After the 10th rep drop to a lighter weight and complete 6 reps.

Hammer curls Super set

Bicep Burn

Bulletproof Legs Day

Shoulder // Leg day + MOVE

Bailey

Cardio agility burn

This work out was very challenging! Even though the movements seem simple, I got a great workout in! Loved the monster stomps!

Gabby

Yes!! A nice quick sweat is just what my body needed to keep on moving the rest of the day! Mahalo sis!

Powerful Legs

This workout was a challenge! My legs are spent and I feel great! Thanks Whitt!

I won't lie, tonight the first 3 workouts did it for me. My legs were shot. Mahalo sis🙏

Chelsy

Leg Day Grind

This was a great workout that kept my heart rate up the entire time! Don’t sleep on this workout!

One thing I enjoy about Whitt’s workouts is the fact they are never repetitive or mundane. This workout incorporates simple and effective movements to achieve a good burn and solid workout!

Shoulders + Leg Burn 1

This definitely got the heart rate going. Especially on then tire flips followed by the push-up. Great workout💪🏾

Holy smokes that was hard but satisfying. Great workout.

Functional Power

Community

More workouts from FIT byWhitt