Functional Full Body Workout by Kristin R

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Functional Full Body HIIT Pyramid Tabata • 50:10 / 40:10 / 30:10 • Broad Jump to Box Jump + Bunny Hops back • Spiderman Pushup up to Alt Superman • Front Raise to OH Squat • Pendulum Lunges + Rows (alt wide and narrow rows with fwd and rev lunge) • Ball Pass to Roll to Extend (Pass ball from feet to hands, roll over and lift hands and feet off floor, roll back, repeat rolling the opposite way) • Tabata 20:10 x 8 for each move • Deadlift to High Pulls • Floor Press to Bridge (Close Grip Press and Bridge are simultaneous) • Tabata 20:10 x 4 for each move • Stability Ball SA (Hand or Forearm) Plank + SA Row (Forearm on ball, Row with other arm) • Deadbug • 50:10 / 40:10 / 30:10 • Chest Press + Froggy Legs in and out • Bunny Hops Fwd + 2 Heel Taps + Hop Back (tap inner heels with hands - opp hand/foot, hop back) • Kickouts (From plank, kick bottom leg out) x2 + Crab Turn (kickouts x 2, crab turn x1 , kickouts) • Sumo Lateral Shuffle to Surrender (stay low in sumo, shuffle over to end of mat, surrender) • Tricep Dips(Hands on Weights) + Alt SA Hammer Curl • • Tabata 20:10 x8 for each move • Bent Over Wide Rows + Bicep Curl (Palms out) • Sumo Squats • Tabata 20:10 x 4 for each move • SL Tricep Pushups (Switch legs w each pu) • Pistols • 50:10 / 40:10 / 30:10 • Front Sumo Squat to Arnold Press (hold weights at shoulders, palms facing you, press) • Bodyweight Alt Deep Fwd Lunge + Weight pass over (weight on floor, lunge deep next to weight, pick it up and pass it over to other hand and set it on the floor) • Chest Fly + Alt Star Legs to Sit up (Fly arms out, star legs out, simultaneous movements. Next do sit up with fly, alternate btw stars and sit ups) • Stiff Leg Deadlift to Upright Row • Plank forearm crawl Fwd and back • • Tabata 20:10 x 8 for each move • Discuss (switch arms halfway through, so after 4 rounds) • SA Cleans (switch arms halfway through, so after 4 rounds) • Tabata 20:10 x 4 for each move • Squat Thrusters • Wide Pushups

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