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Work Out: 3 Day Functional Training Program

 

Fitness Level Equipment Requirements
3 Day Functional Training Program Print your 3 Day Functional Training Program workout plan
3 Day Functional Training Program

This is a strength and conditioning program that uses functional training to build lean muscle mass and decrease body fat.

Program Information:
Type: Intermediate
Intermediate programs may be longer, more complex and/or more straining than a beginner program. Intermediate programs challenge strength, control, balance, flexibility & power. Gain experience, mobility & strength with beginner programs before moving on to intermediate programs.
Equipment: Equipment Required (see details)
Exercises: 28 unique
Time Requirements:
Workout Days: 3 days per week
Full Program Length: one week repeatable
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WEEK 1 - DAY 1

Workout Instructions:


This is a three day strength and conditioning program. This program can be done for 6-8 weeks before it should be changed up with a variety of exercises in different and more challenging work-outs. Be sure to take a day off between work-outs to allow your muscles a chance to rest and recover.
Start your workout here Begin Workout
Warmup: Ride the stationary or recumbent bike as part of a warm-up and cardio session before carrying on with the rest of your work-out.
Stationary Bike picture
Stationary Bike

Stationary Bike video 		Duration:
20-45 minutes		 Speed:
Level 2-6		 Incline:
 Read instructions below
Move to the next exercise Next
Circuit 1 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 3 times before continuing on to your next circuit.
Incline Chest Press pictures and directions
Incline Chest Press

Incline Chest Press video		 Reps:
10-12		 Rest between exercises:
30 seconds		 Move to the next exercise
Standing Bicep Curl pictures and directions
Standing Bicep Curl

Standing Bicep Curl video		 Reps:
12		 Rest between exercises:
30 seconds		 Move to the next exercise
Stability Ball Crunch pictures and directions
Stability Ball Crunch

Stability Ball Crunch video		 Reps:
15		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Circuit 2 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on to the last circuit.
Stability Ball Fly pictures and directions
Stability Ball Fly

Stability Ball Fly video		 Reps:
12		 Rest between exercises:
30 seconds		 Move to the next exercise
Standing Bicep Hammer Curls pictures and directions
Standing Bicep Hammer Curls

Standing Bicep Hammer Curls video		 Reps:
12		 Rest between exercises:
30 seconds		 Move to the next exercise
Side Knee Drops pictures and directions
Side Knee Drops

Side Knee Drops video		 Reps:
10 per side		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Circuit 3 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before finishing the work-out.
Push Up pictures and directions
Push Up

Push Up video		 Reps:
15 		Rest between exercises:
30 seconds		 Move to the next exercise
Glute Bridges pictures and directions
Glute Bridges

Glute Bridges video		 Reps:
10		 Rest between exercises:
30 seconds		 Move to the next exercise
Double Leg Drops pictures and directions
Double Leg Drops

Double Leg Drops video		 Reps:
10-15		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Workout Complete! Congratulations!  Workout complete!
Comments/Questions/Replies about this Work Out Program:

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Comment by member: algord2 (8/8/2007 10:55:06 PM)

I AM TRYING TO LOSE WEIGHT, GET IN SHAPE AND GAIN SOME MUSCLE TO JOIN THE POLICE FORCE WILL THIS HELP
Comment by member: Mattymon244 (2/27/2008 7:08:44 AM)

well actually any of these routines will help this website is amazing for anyone it has everything anyone could possably need to get into shape if they have the dedication...
Comment by member: ponygrrl06 (5/6/2008 4:24:02 PM)

Good work out to get back into the groove.
 
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