Funk Master

Past Workouts (beta)

Training Blocks

Exercise in 30mins

Fun

PHASE

Workout B 11/10/21

Goal 1RM

exercise- SETS X REPS X RESISTANCE

• A1 Half Windmill 3x6x10
• A2 Kb Hip Shift 3x5
• B1 Tempo RDL (3s down/ 3s up) 3x6x75-95
• B2 SA Press 3x8ex12-15
• B3 Squat Chins 3x10
• C1 Full Crunch1x30

Fun

PHASE

Workout a 11/16/21

Goal 1RM

exercise- SETS X REPS X RESISTANCE

• A1 Half Windmill 3x6x10
• A2 Inch Worm3x5
• B1 Tempo Squat (3s down/ 3s up) 3x6x75-95
• B2 SA Db bench 3x8x 20-25
• B3 Db BOR 3x10x20-25
• C1 FINSHER Bicycle 1x40tot

Fun

PHASE

Workout C 11/12/21

Goal 1RM

exercise- SETS X REPS X RESISTANCE

• A1 Half Windmill 3x6x10
• A2 Birddog Warmup 3x5x5s hold
• A3 Squat press out 3x5x 2.5 plates
• B1 Db Split Squat 3x6x75-95
• B2 Incline Pushup 3x8e
• B3 Db BOR 3x10x25+
• C1 GB Walkout 3x6
• C2 Bicycle 3x16total

Fun

PHASE

Workout B 11/10/21

Goal 1RM

exercise- SETS X REPS X RESISTANCE

• A1 Half Windmill 3x6x10
• A2 Kb Hip Shift 3x5
• B1 Tempo RDL (3s down/ 3s up) 3x6x75-95
• B2 SA Press 3x8ex12-15
• B3 Squat Chins 3x10
• C1 Full Crunch1x30

Fun

PHASE

Workout A 11/8/21

Goal 1RM

exercise- SETS X REPS X RESISTANCE

• A1 Half Windmill 3x6x10
• A2 Inch Worm3x5
• B1 Tempo Squat (3s down/ 3s up) 3x6x75-95
• B2 SA Db bench 3x8x 20-25
• B3 Db BOR 3x10x20-25
• C1 FINSHER Bicycle 1x30tot

Fun

PHASE

Workout A

Goal 1RM

exercise- SETS X REPS X RESISTANCE

• A1 Rev Lunge 3x8e x 25
• A2 Scat Pull 3x10
• B1 Press 3x8x50-55
• B2 Chin Hold Leg Raise 3x7
• C1 Stationary Bike 3x24total

Fun

PHASE

Workout B 10/18/21

Goal 1RM

exercise- SETS X REPS X RESISTANCE

• A1 SL RDL 3x8x50
• A2 Woodchop 3x10ex red
• B1 Db Press 3x8x25e
• B2 Birddog Row 3x10e
• C1 Bear Crawl 3x30s

Fun

PHASE

Workout A 10/22/21

Goal 1RM

exercise- SETS X REPS X RESISTANCE

• A1 Rev Lunge 3x8e x 20
• A2 Scat Pull 3x8
• B1 Press 3x8x45-55
• B2 Chin Hold Leg Raise 3x6
• C1 Stationary Bike 3x20total

Fun

PHASE

Workout c 10/20/21

Goal 1RM

exercise- SETS X REPS X RESISTANCE

• A1 Side Lunge 3x8e x 20
• A2 Birddog Warmup 3x8e
• B1 Pushup 3x6
• B2 BW Row 3x8
• C1 Full Crunch 3x12

Fun

PHASE

Workout B 10/18/21

Goal 1RM

exercise- SETS X REPS X RESISTANCE

• A1 SL RDL
• A2 Woodchop
• B1 Db Press
• B2 Birddog Row
• C1 Bear Crawl 3x30s