Functional Full Body Workout by Kristin R

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