Below you will find a sample Functional Strength Lab – 3 Day Functional Strength Workout. You can find a downloadable copy that can be modified in Excel below. I have included spaces in the downloadable copy to record your progress for each workout type.
The only equipment needed for this exercise:
- Pull Up Bar
- Kettle Bell (25-45 lbs)
| Burpees (3 x 15) | Kettle Bell 2 Hand Swing (3 x 20) | Push Ups (3 x 30) |
| Pull Ups (3 x to failure) | Leg Lifts on Pull Up Bar (3 x 10) | Planks (3 directions x 30+ seconds) |
| Push Ups (3 x 40) | Chin Ups (3 x to failure) | Razors w/ Partner (3 x 12) |
| Body Squats (3 x 30) | Plyo Push Ups (3 x 15) | Kettle Bell Squat (3 x 20) |
| Abs 5 types (3 x 40) | Box Jumps (3 x 10) | Burpees (3 x 15) |
If you would prefer a downloadable version of this workout (with spaces to input your progress) you can find it, here.