3-day functional training workout plan Functional Basics

1. 1 Kettlebell Farmers Carry Forearms · Kettlebell 4 sets of 30m4 × 30m · 1:15 rest 1:15 rest
2. 2 Kettlebell Sumo Deadlift Glutes · Kettlebell 3 sets of 10 reps3 × 10 · 1:30 rest 1:30 rest
3. 3 Dumbbell Goblet Squat Glutes · Dumbbell 3 sets of 12 reps3 × 12 · 1:30 rest 1:30 rest
4. 4 Hand Plank Abs · Bodyweight 3 sets of 40s3 × 40s · 0:45 rest 0:45 rest

Notes

1. 1 Kettlebell Seated Overhead Press Front Delts · Kettlebell 3 sets of 10 reps3 × 10 · 1:30 rest 1:30 rest
2. 2 Dumbbell Row Unilateral Lats · Dumbbell 3 sets of 12 reps3 × 12 · 1:15 rest 1:15 rest
3. 3 Machine Chest Press Chest · Machine 3 sets of 12 reps3 × 12 · 1:15 rest 1:15 rest
4. 4 Machine 45 Degree Back Extension Abs · Machine 3 sets of 15 reps3 × 15 · 1:00 rest 1:00 rest

Notes

1. 1 Dumbbell Goblet Split Squat Glutes · Dumbbell 3 sets of 10 reps3 × 10 · 1:30 rest 1:30 rest
2. 2 Cable Wood Chopper Abs · Cable Machine 3 sets of 15 reps3 × 15 · 1:00 rest 1:00 rest
3. 3 Kettlebell Hip Thrust Glutes · Kettlebell 3 sets of 12 reps3 × 12 · 1:15 rest 1:15 rest
4. 4 Bodyweight Russian Twist Abs · Bodyweight 3 sets of 20 reps3 × 20 · 0:45 rest 0:45 rest

Notes