Barefoot FUNCTIONAL STRENGTH Workout

This is one of my favorite workouts of all time.  I dreamed it up a few years ago and have made my bootcampers do quite a few variations on this theme.  It’s so simple, and yet so brutal.  The exercises aren’t difficult in and of themselves, and it’s not an especially high heart rate workout, but there’s something very insidious about the way the muscle fatigue sneaks up on you.

I’m a huge fan of bodyweight exercises.  I know it’s really popular to “lift heavy” right now and there’s absolutely a time and place for that, but the fact is, lifting your own bodyweight is plenty hard and very good for you!  This is the idea behind the phrase functional fitness – moving your body in ways that make it strong for everyday life.

There are 29 different bodyweight exercises performed in this workout, including a few that I consider to be warm ups.  Each one is to be done for one minute, with no rest between exercises.

There are also a few single-sided exercises, which means that you’ll spend two minutes doing those (one minute on each side).  And there are a few “supersets” – a small group of exercises that you’ll do all on one side before moving to the other side.

Check out the breakdown below with the list of all the exercises.

Barefoot FUNCTIONAL STRENGTH Bodyweight Workout from Pahla B Fitness

Barefoot FUNCTIONAL STRENGTH | Intense FULL BODY Workout with No Equipment

Set your timer for one minute intervals.  Perform each exercise for one minute, with no rest between exercises.

  • Arm Circles (one minute – go forward and backward each time)
  • High Knees
  • Arm Crossers
  • Leg Stretchers
  • Toy Soldiers
  • Inchworms
  • Squats
  • Single Leg Deadlift Hold (two minutes total – one minute on each side)
  • Reverse Lunges
  • Pushups
  • Swimmers
  • Cobra Pushups
  • Pointer Dog Hold (two minutes total – one minute on each side)
  • Plank Hold
  • Bridge Clams

Do these three exercises in a row on your left side before rolling over and doing them all on the right side:

  • Lying Leg Lifts
  • Inner Thigh Lifts
  • Side Clams

Do these three exercises in a row on your left side before rolling over and doing them all on the right side:

  • Side Crunches
  • Side Plank Hold
  • Side Scoops

Do these two exercises in a row on your left side before switching to your right side:

  • Mule Pushes
  • Fire Hydrants

Do each of these exercises for one minute:

  • Toe Reaches
  • Russian Twists
  • Starfish
  • Jackknifes
  • Pike Hold
  • Single Leg Pike Hold (two minutes total – one minute on each side)

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/YY5pDC4KQ0c

 

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