Workout Routines

The ultimate functional strength workout program to prepare your body for everything

Build the total-body power you need for everyday life with these 3 practical workouts.

by
The ultimate functional strength workout program to prepare your body for everything
Duration 45
Exercises 15
Equipment Yes

Sure, there are days when you wonder how kickass it would be to be built like a young Arnold Schwarzenegger. But most times it's best to leave bodybuilding to the bodybuilders.

Because here's the reality: While very few of us will get paid to be a musclebound barbarian on camera, almost everyone will face the daily battles against heavy objects—toting carry-on luggage into the overhead bin, hefting a bag of dog food into the truck, or helping your buddy carry that overstuffed recliner up three flights of stairs to his new apartment.

And for that, we like to focus on the one thing every guy needs: practical, all-around strength.

Directions

How to do it: This 3-day workout program is designed to build exactly that. Make sure to rest one day between workouts. Do 3 sets of each exercise. Use a weight that makes it challenging, but not impossible, to do about 10 reps of each move. Focus on maintaining good form above all else. Rest about a minute between sets, and about 2 to 3 minutes between each exercise.

The functional workout routine Workout I

Exercise 1.

Front Squat to Press You'll need: Dumbbells How to
Front Squat to Press thumbnail
3 sets
10 reps
1 min. rest

Exercise 2.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
3 sets
10 reps
1 min. rest

Exercise 3.

T-pushup How to
T-pushup thumbnail
3 sets
10 reps
1 min. rest

Exercise 4.

Dumbbell chop You'll need: Dumbbells How to
Dumbbell chop thumbnail
3 sets
10 reps
1 min. rest

Exercise 5.

Pullup to Knee Raise You'll need: Pullup Bar How to
Pullup to Knee Raise thumbnail
3 sets
10 reps
1 min. rest

The functional workout routine Workout II

Exercise 1.

Inverted Row You'll need: Power Rack How to
Inverted row thumbnail
3 sets
10 reps
1 min. rest

Exercise 2.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
3 sets
10 reps
1 min. rest

Exercise 3.

Up-down plank pushup How to
Up-down plank pushup thumbnail
3 sets
10 reps
1 min. rest

Exercise 4.

Cross-body clean and press You'll need: Dumbbells How to
Cross-body clean and press thumbnail
3 sets
10 reps
1 min. rest

Exercise 5.

Step-up to overhead press You'll need: Dumbbells How to
Step-up to overhead press thumbnail
3 sets
10 reps
1 min. rest

The functional workout routine Workout III

Exercise 1.

Lunge W/ Overhead Press You'll need: Dumbbells How to
Lunge W/ Overhead Press thumbnail
3 sets
10 reps
1 min. rest

Exercise 2.

Feet-Elevated Pushup You'll need: Bench How to
exercise image placeholder
3 sets
10 reps
1 min. rest

Exercise 3.

Close-Grip Chinup You'll need: Pullup Bar How to
Close-Grip Chinup  thumbnail
3 sets
10 reps
1 min. rest

Exercise 4.

Burpee to Broad Jump How to
Man Doing a Jumping Burpee thumbnail
3 sets
10 reps
1 min. rest

Exercise 5.

Barbell Rollout You'll need: Barbell How to
Barbell Rollout  thumbnail
3 sets
10 reps
1 min. rest
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