{"id":4642,"date":"2016-05-17T10:23:32","date_gmt":"2016-05-17T10:23:32","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=4642"},"modified":"2017-02-03T12:57:40","modified_gmt":"2017-02-03T12:57:40","slug":"beginner-functional-training-program","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/beginner-functional-training-program\/","title":{"rendered":"Beginner Functional Training Program"},"content":{"rendered":"<p><span style=\"color:#ff0000;\">Exercise at own risk<\/span><\/p>\n<p>Beginner Functional Workout Programme \/ Program<\/p>\n<p><span style=\"text-decoration:underline;\"><strong>Day 1<\/strong><\/span><br \/>\n<strong>Tabata Interval<\/strong> \u2013 Dumbbell Squats (or bodyweight squats)<br \/>\nTry and do jumping squats for the last 5 reps<\/p>\n<p><strong>Bench Press \/ Push Ups<\/strong> \u2013 2 sets of 8-12 reps<br \/>\n<strong>Bench Press \/ Push Ups<\/strong> \u2013 2 sets of explosive bench press, but with 40% of the weight used in the previous 2 sets.<\/p>\n<p><strong>Stability Ball Hip Extension and Leg Curl<\/strong> \u2013 2 set of 15 reps<br \/>\n<span class=\"embed-youtube\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/sTpmLJVChNc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=20&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Stability Ball Pike (or Knee-raises) \u2013 2 sets of 15 to 20 reps<br \/>\n<span class=\"embed-youtube\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/img7JOp1d9M?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=29&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/span><br \/>\n<\/strong><\/p>\n<p><strong>Medicine Ball Wood Chops \u2013 2 sets of 20 reps (10 on each side)<\/strong><br \/>\n<span class=\"embed-youtube\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/lfPykn1jvrE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=29&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/span><\/p>\n<p><strong>MultiDirectional Lunges<br \/>\n<\/strong>2 sets of 12 reps (6 on each leg)<\/p>\n<p><strong>Split Squats or Leg Press<\/strong><br \/>\n2 sets of 12 repetitions with perfect technique \u2013 Do NOT hyper-extend the knee<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"text-decoration:underline;\">Day 2<\/span><br \/>\nChin Ups (or lat pull down)<\/strong> \u2013 2 sets of 10 reps<\/p>\n<p><strong>Medicine Ball Russian Twist<\/strong> \u2013 Perfect form with core engaged \u2013 2 sets of 20 reps<br \/>\n<span class=\"embed-youtube\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/V94UDjkJy5k?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=52&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/span><\/p>\n<p><strong>Stability Ball Plank to Press ups<\/strong> (have someone spot you so you don\u2019t fall!) \u2013 2 sets of 12 reps<br \/>\n<span class=\"embed-youtube\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/rQdVd9yoR50?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=47&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/span><\/p>\n<p>Tabata Interval on an Exercise Bike (or treadmill)<\/p>\n<p><strong>Stability Ball Crunches<\/strong> \u2013 2 sets of max reps<\/p>\n<p><strong>Stability Ball Dorsal Raises \/ Back extensions<\/strong> (Do NOT hyper-extend the back or neck) \u2013 2 sets of max reps<\/p>\n<p><strong>2 sets of 20 burpees \u2013 <\/strong>hold small 1kg or 2kg hand weights\u00a0for progressive intensity<\/p>\n<p>&nbsp;<\/p>\n<p>**I have not added plyometrics or Olympic Lifts as this is for a beginner \u2013 or someone who wishes to minimise the risk of injury for the sake of longevity.<br \/>\nSee <a href=\"http:\/\/blackbeltwhitehat.com\/fitness\/workout-system\/\">this page<\/a> on my site for a complete training and conditioning programme from beginner to advanced.<\/p>\n<p><strong>You can Download this programme as a Word Doc\u00a0 \u2013\u00a0<a title=\"Functional Training Programme\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/functional-training-programme.docx\">Functional Training Programme<\/a><\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>FYI &#8211; it&#8217;s spelt exercise &#8220;programme&#8221; in the UK, and &#8220;program&#8221; in the US.<\/p>\n<p>I only know that because of a massive boll@cking I got in university for using the American-English spelling&#8230;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise at own risk Beginner Functional Workout Programme \/ Program Day 1 Tabata Interval \u2013 Dumbbell Squats (or bodyweight squats) Try and do jumping squats for the last 5 reps Bench Press \/ Push Ups \u2013 2 sets of 8-12 reps Bench Press \/ Push Ups \u2013 2 sets of explosive bench press, but with [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":2,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-4642","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Beginner Functional Training Program - Fitness &amp; 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