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functional total body blaster

Workout: Functional Total Body Blaster

woman doing a wall sit against a beige wall

Time: 45 - 60 minutes

Equipment Needed: Cones / Markers and a Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Set up two cones 50 - 75 feet apart. Perform 2 sets, allowing 2 - 4 minutes rest between sets.

  • 15 - 20 Walking Lunges (each side)

  • 30 - 60 seconds Wall Sit or Squat & Hold

  • Sprint 50 - 75 feet from First Cone to Second Cone

  • 10 Burpees at Second Cone

  • Sprint Back to First Cone

Rest 2 - 4 minutes.

Circuit #2: Boxes

Set up 4 cones / markers in a square 20 - 30 feet apart. Sprint between each cone in order, stopping to complete each exercise at the designated cone. Complete 4 - 5 rounds of each exercise around the square.

  • Cone 1: 20 Crunches

  • Cone 2: 15 Push-Ups

  • Cone 3: 20 Supermans

  • Cone 4: 20 Jumping Jacks

Rest 2 - 4 minutes.

Circuit #3:

Perform 2 sets, allowing 2 - 4 minutes rest between sets.

  • 32 Body Weight Squats - 8 fast tempo, 8 slow tempo, 8 fast tempo, 8 slow tempo (with no rest)

  • 45 seconds Mountain Climbers

  • 45 seconds Alternating Front Kicks

  • 45 seconds Plank

Rest 2 - 4 minutes.

Sprints:

Set up 2 cones 50 - 100 feet apart. Sprint to cone and back. Rest 5 - 10 seconds. Then sprint again. Do this for 2 minutes total.

Rest 2 - 4 minutes.

Core:

Complete 2 - 3 sets of the following exercises.

  • 30 seconds Scissor Kicks

  • 30 seconds Flutter Kicks

  • 30 seconds Bicycle Crunches

  • 30 seconds Spiderman Plank

  • 3 x 10 seconds Hold Hip Bridges

  • 30 - 60 seconds Rest

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by torwai from Getty Images

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