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2-day functional training workout plan Core & Posture Basics

Two short sessions for a stronger midsection and a taller posture, made for desk life. Progress the holds by time and the pulls by load.

Level
Beginner
Days a week
2
Per session
34–35 min
Goal
Everyday fitness
Equipment
Cable Machine
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Workout schedule

2 days a week · 10 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~35 min Core A

5 exercises · 15 sets · ~35 min

  1. Cable Rope Face Pulls Rear Delts · Cable Machine 3 sets of 15 reps · 1:00 rest 1:00 rest
  2. Back Extension Lower Back · Bodyweight 3 sets of 12 reps · 0:45 rest 0:45 rest
  3. Hand Plank Abs · Bodyweight 3 sets of 30s · 0:45 rest 0:45 rest
  4. Decline Crunch Abs · Bodyweight 3 sets of 15 reps · 0:40 rest 0:40 rest
  5. Captain's Chair Knee Raise Abs · Bodyweight 3 sets of 10 reps · 0:40 rest 0:40 rest

Day 2 · ~34 min Core B

5 exercises · 15 sets · ~34 min

  1. Supermans Abs · Bodyweight 3 sets of 12 reps · 0:45 rest 0:45 rest
  2. Front Plank on Elbows Abs · Bodyweight 3 sets of 25s · 0:45 rest 0:45 rest
  3. Bodyweight Russian Twist Abs · Bodyweight 3 sets of 14 reps · 0:40 rest 0:40 rest
  4. V-Up Abs · Bodyweight 3 sets of 20 reps · 0:40 rest 0:40 rest
  5. Dead Hang Forearms · Bodyweight 3 sets of 20s · 1:00 rest 1:00 rest

About this plan

Who it's for

For anyone new to training, or coming back after a long break. You'll need the equipment listed above.

Not the right fit?

What to expect

Each week is 30 working sets across 10 exercises, about 1 h 10 min in total.

Sets run from 10 to 20 reps, with 0:40 to 1:00 of rest between them.

Main muscles: Rear Delts, Lower Back, Abs, Forearms.

How to progress

The plan stays useful for as long as it stays a little hard.

  1. Notice when it's easy. When a set feels like you could do several more reps, make the next session slightly harder.
  2. Change one thing. Add a rep, a little weight, or a few seconds to a timed move. Keep the old numbers until the new ones feel routine.
  3. Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Real World Bodyweight, the same goal at intermediate level, 3 days a week.

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