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beginnerFull Body

Functional Fitness

Build real-world strength and mobility. Move better, feel better, perform better in daily life.

3
Days/Week
8
Weeks
2
Phases
77%
Popular

Program Goals

Improve mobilityFunctional strengthBetter movement

Key Features

Movement quality focus
Mobility work included
Minimal equipment needed
Scalable for all levels

Workout Preview

Push & Core

Pushing Movements
Goblet SquatPush-upsDB OHPTurkish Get-upsPlank

Pull & Hinge

Pulling Movements
KB DeadliftRowsFace PullsHip BridgesBird Dogs

Full Body Flow

Movement Integration
KB SwingsLungesPull-upsCarriesCore Circuit

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Equipment Needed

kettlebellsdumbbellsresistance bands

Structure

Split TypeFull Body
Phases2
PeriodizationLinear