You’ll need one kettlebell, a glute loop, a long band, and about 40 minutes.
Free Functional Workout Warm-up:
Flow through 2 rounds of the warm-up at your own pace, resting as needed. If you’re unsure of the movements, you can find demos with a quick YouTube search. Once you’ve completed this, you should feel primed and ready to start the strength portion. Feel free to add in some extra dynamic stretching or mobility drills if needed.
Please note that the rest times in the strength portions are programmed for a reason. Follow the rest times and tempos as prescribed for the best results! (If you don’t know how to read tempos, head to this blog post where we break it down).
Glute Loop Goblet Squat
The added loop will challenge you to keep your knees from caving in, strengthening your hip abductors and core.
To increase difficulty you can do a barbell loaded front squat. To scale this move, perform each rep to a chair or bench and/or ditch the added weight.
Crush Grip Bent Over Row
Be sure to keep your core engaged and your back flat.
You will perform all 3 rounds of the first superset before moving onto the next strength superset.
Goblet Reverse Lunges
Generate your power from your front leg. You should feel this in your glute muscles on the working leg.
Banded Straight Arm Plank
We're adding an extra stimulus to the straight arm plank. This will force you to engage your serratus anterior (a muscle that helps you steer clear from a winging scapula).
Perform 3 rounds of this superset before moving on to the finisher circuit.
Focus on quality here! We know it’s easy to get sloppy when you feel the burn (trust, we have to fight this ourselves all the time).
After finishing the jump squats, without resting, begin the beast with alternating leg kick throughs.
Beast with Alternating Leg Kick Through
These will be especially hard while your quads and lungs are on fire from the jump squats.
Smarter Sweat Takeaways
We recommend finishing out your workout with a short cool down walk and some static stretching or a few minutes of static back. If you enjoyed this free functional workout, head to our Instagram where we post weekly workouts and mobility flows.
We’d love to know how this workout goes for you! Tag us on instagram @smartersweat or shoot us an email.
By Ashley Pfantz
Ashley is the cofounder of Smarter Sweat, certified personal trainer and professional health and fitness coach. She also owns Pfancy Fitness, an individualized fitness, nourishment, and lifestyle coaching business where she coaches all of her clients remotely.
About Smarter Sweat
Smarter Sweat is a fitness company built from the ground up by fitness experts Amanda Capritto and Ashley Phantz. Amanda and Ashley are both dead-set on cutting through the clutter of the fitness industry and providing raw, real, utterly honest information about fitness and wellness.