Beginner Functional Training Programme

or ‘program’ if you’re American…


Day 1
Tabata Interval – Dumbbell Squats (or bodyweight squats)
Try and do jumping squats for the last 5 reps

Bench Press / Push Ups – 2 sets of 8-12 reps
Bench Press / Push Ups – 2 sets of explosive bench press, but with 40% of the weight used in the previous 2 sets.

Stability Ball Hip Extension and Leg Curl – 2 set of 15 reps


Stability Ball Pike (or Knee-raises) – 2 sets of 15 to 20 reps

Medicine Ball Wood Chops – 2 sets of 20 reps (10 on each side)

MultiDirectional Lunges
2 sets of 12 reps (6 on each leg)

Split Squats or Leg Press
2 sets of 12 repetitions with perfect technique – Do NOT hyper-extend the knee


Day 2
Chin Ups (or lat pull down)
– 2 sets of 10 reps

Medicine Ball Russian Twist – Perfect form with core engaged – 2 sets of 20 reps

Stability Ball Plank to Press ups (have someone spot you so you don’t fall!) – 2 sets of 12 reps

Tabata Interval on an Exercise Bike (or treadmill)

Stability Ball Crunches – 2 sets of max reps

Stability Ball Dorsal Raises / Back extensions (Do NOT hyper-extend the back or neck) – 2 sets of max reps

2 sets of 20 burpees – hold small 1kg or 2kg hand weights for progressive intensity


**I have not added plyometrics or Olympic Lifts as this is for a beginner – or someone who wishes to minimise the risk of injury for the sake of longevity.
See this page on my site for a complete training and conditioning programme from beginner to advanced.

You can Download this programme as a Word Doc  – Functional Training Programme

About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. A Stoic Hippy with no hair. Not to boast but - 1st Class Degree in Sports Science from Loughborough, MSc in Nutrition from the University of Liverpool. 20 years experience of weight & fitness training.
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