Download Week 2: Full Body Functional Strength & Conditioning Routine
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Day 1 – Full-Body Power
Format: 20-min AMRAP
- Kettlebell Swings – 15 reps – Tutorial
- Deficit Push-Ups – 10–15 reps – Tutorial
- Single Arm DB Snatch – 8 reps per side – Tutorial
- Lateral Bounds – 10 reps per side – Tutorial
- Sit-Up to Press (DB or KB) – 8 reps per side – Tutorial
Day 2 – Upper Body Strength & Core
Format: 4–5 rounds
- Pull-Ups – Max reps – Tutorial
- Bridge Floor Press (DB or KB) – 10–12 reps – Tutorial
- Kettlebell Row – 10 reps per side – Tutorial
- Hollow Hold KB Crush Press – 30 sec – Tutorial
- Frog Sit-Ups – 15 reps – Tutorial
Day 3 – Legs & Conditioning
Format: 20-min AMRAP
- Offset KB Split Squat – 8 reps per leg – Tutorial
- Jump Squats – 12 reps – Tutorial
- Kettlebell Deadlift – 12 reps – Tutorial
- Mountain Climbers – 30 sec – Tutorial
- Jump Rope (finisher) – 30 sec – Tutorial
Day 4 – Push-Pull + Stability
Format: 4–5 rounds
- Dips – 10–12 reps – Tutorial
- Kettlebell Pull-Throughs – 10 reps per side – Tutorial
- Kettlebell Goblet Step-Ups – 8 reps per leg – Tutorial
- Dumbbell Renegade Rows – 10 reps per side – Tutorial
- Russian Twists (weighted) – 30 sec – Tutorial
Day 5 – Total Body Burnout + Carries
Format: 20-min AMRAP