Dianne

Cara

Tari

Wow 🤩 such a great workout 🏋🏾‍♀️. Happy to say I was able to get through this workout the second time around with minimal stops

Consider todays workout as a progress check. This is the second time you are doing this circuit since week one. Make sure to note how you feel during this circuit? At this point you should have pretty good muscle memory and the movements shouldn't feel as foreign as they did in week.

Let me know what you noticed, what changed, and how you felt.

Functional training is a term used to describe exercises that help you perform activities in everyday life more easily. These exercises typically use the whole body — definitely multiple muscles — and emphasize core strength and stability.

Warm up:
Do banded warm up for two rounds of 10 reps each, no rest between exercises.
- banded squats
- side steppers
- side step
- semi circle walk forward and back
- glute bridges
- fire hydrants

Circuit 1-Explosive legs
- vertical jumps 3 x 30 sec
-walking lunge to leap frog 3 x 30 sec

Circuit 2
- Burpee hop over 3 x 10
-Kettlebell swings 3 x 15
-Single leg RDL 3 x 10 each side

Circuit 3
-Kettlebell jump squat 3 x30 sec
-Kettlebell Row to Swing Press 3 x 30 sec
-Frog jumps 3 x 30 sec

Finisher
-1,2,3 burpee 2 x 45 sec
-Switch kicks 2 x 45 sec

Do banded warm up for two rounds of 10 reps each, no rest between exercises.
- banded squats
- side steppers
- side step
- semi circle walk forward and back
- glute bridges
- fire hydrant

- Stand with feet shoulder width apart, a band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded squats

- Get into a shallow squat position with a band placed just above the knees
- Walk laterally back and forth for desired time or steps

Banded side steppers

- Get into a shallow squat position with a band placed just above the knees
- Walk laterally to the for desired steps
- Walk back the opposite direction for the same number of reps

Banded side step

- Get into a shallow squat position with a band placed just above the knees
- Walk forward using semi circle steps for desired steps

Banded front step semi circle

- Get into a shallow squat position with a band placed just above the knees
- Walk backward using semi circle steps for desired steps

Banded reverse step semi circles

- Lay on the floor with your legs bent, feet flat on the floor and a band just above the knees
- Push through your heels bringing your hips up 
- Squeezing your glutes, hold at full contraction
- Lower back to starting position with control

Banded glute bridges

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your left knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Fire hydrant

Banded Warm Up

Superset:
- vertical jumps 3 x 30 sec
-walking lunge to leap frog 3 x 30 sec

Vertical jump

Walking lunge + leap frog

- Hold the dumbbell at chest height, feet shoulder width apart, banded just above the knees
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to stand up

Goblet squat

Circuit 1-Explosive legs

- Place your hands on the floor in front of you
- Hop your feet back, bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump laterally over the bench ( or another sturdy object)
- Repeat the burpee then jump back over the bench to the starting position

Burpee hop over

- Start with kettlebells on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift the kettlebells off the ground allowing them to swing between your legs
- Drive your hips forward propelling the kettlebells forward and up
- Stopping just in front of the shoulders 
- Allow kettlebells to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swings

Single leg RDL

Circuit 2

Kettlebell jump squat 2

Kettlebell Row to Swing Press

- Place your hands on the floor and jump your feet back into a high plank position
- Hop your feet back in, landing wide
- As your rise, sit your hips back and down into a squat and raise your arms forward

Frog jumps

Circuit 3

- Stand with your feet shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body into a high plank position
- Jump your feet in and out of a bear crawl position 2x 
- Hop your feet forward placing your feet on the floor to stand up
- Jump up in the air

1,2,3 burpee

- Run in place kicking each leg forward, switching back and forth

Switch kicks

Finisher

Week 3 D2  Functional Factors ( Round 2)

I love new challenge, I just need to commit and complete😬

Shannon

Chenai

Ruth

Decide, Commit, Succeed Challenge Intro

It’s was simple but intense. I wanted to stop but I was like if u can’t do this how will u make it through out the week

labrisha

I definitely underestimated this workout! I’m soaked in sweat! 💪🏾

Asha Fears

Renee

Week 1 D1 Power Dumbbells

Great workout, I also had to modify some, but I finished.

SaMora 

Did a lot of modifications today, but still for a good workout.

Definitely a little challenging but managed to get through this workout faster than yesterdays. 🎊

Week 1 D2  Functional Factors

Won't lie I didn't wanna work out today but glad I did. It burned oh so good!!!

Olivia

Week 1 D3 Cardio Chaos

🔥🔥 great timing my body was ready for a break.

This was a workout however very good because now I can do yoga tmrw 💪🏾😅☀️🚪

michelle

Carmen

week 1 D4- mobility work

👍🏾👍🏾i got a flow again which is good. That’s my cardio✍🏾💯🚪

Week 3 D2 Functional Factors ( Round 2)

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