Looking for that perfect full functional home workout that you can do without the need of heading to the gym? Well, here it is. One workout for complete body strength, mobility improvement, and increased endurance.

But it wasn’t us at BOXROX who came up with this workout. No, no. We leaned into the expertise of Adam Sinicki. Adam Sinicki is known online as “The Bioneer.” He is a health and fitness writer, a personal trainer and has gathered almost one million subscribers on his YouTube Channel.

According to him, he developed a previous “follow along” workout on his YouTube channel and it became quite popular. So he decided to create a new one, for total functional body fitness and that you can do at home.

Related: 30-Minute Bodyweight Workout for Strength, Endurance, Mobility, Hypertrophy

So let’s dig into this home workout created by him, no equipment needed, that will get your fitness to another higher level. Get ready to break a sweat and elevate your fitness level from the comfort of your living room.

Full Functional Home Workout for Complete Body Strength and Endurance

Let’s start with a warm-up featuring the 100 Up, also known as high knees. It is a fantastic exercise developed by Walter George, a decorated runner. It’s excellent for building hip flexors, stability, ankle stiffness, and cardio benefits. Do two sets of one minute each, gradually increasing intensity. Remember, it’s all about getting the blood flowing and preparing the joints for the workout.

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  • Active Stretches for Mobility:

Now, onto active stretches to enhance mobility. We’ll perform deep squats, deep lunges, Cossack squats, and crab reaches. These movements target various muscle groups, improve range of motion, and reduce stiffness. The goal is not just to warm up but also to incorporate mobility work into the routine, promoting better movement patterns and reducing pain.

Do 1 minute of each exercise. For unilateral movements, such as the lunges, Cossack squats and crab reaches, do 30 seconds on each side.

Source: Courtesy of CrossFit Inc.

Following the active stretches, we move to shoulder openers, focusing on stretching the lats and pecs. Doorway openers for 45 seconds each side help achieve a deeper stretch. These exercises contribute to shoulder mobility and can enhance movements like handstands. Always prioritize feeling the stretch in the right places and maintain controlled movements.

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Now, let’s activate key muscle groups with one-legged bodyweight good mornings and bodyweight reverse flies. These exercises lay the foundation for proper movement patterns, specifically targeting the hips and shoulders. Activation is crucial for preparing the body for more intense exercises later in the workout.

  • Bodyweight Pullover for Lats:

Creativity kicks in as we tackle lat training without equipment. The bodyweight pullover, performed with hands on a sofa, engages the lats, emphasizing the mind-muscle connection. While unconventional, it demonstrates that with focus, you can target specific muscle groups even without traditional equipment.

Source: Ketut Subiyanto on Pexels

Get ready for serious strength building with one-armed push-ups. Performing two sets of six with a 1-3 minute rest between sets challenges the pecs, shoulders, triceps, and core. The anti-rotation aspect adds functional strength, crucial for various physical activities.

Transitioning to pike push-ups on stairs, we maintain intensity. This variation provides a deeper deficit, enhancing shoulder and tricep engagement. While challenging, it offers an alternative for those without a pull-up bar.

The intensity doesn’t stop as we tackle pseudo planche push-ups. This exercise targets the shoulders, triceps, and even challenges the biceps’ tendons. Building towards planche strength, it emphasizes straight-arm training, often overlooked in traditional workouts.

  • Pseudo Shrimp Squats and Sissy Squats:

Shifting focus to the lower body, we introduce pseudo shrimp squats, a hybrid between shrimp squats and kickstand squats. This exercise targets ankle mobility, single-leg strength, and glute activation. We follow up with squats, isolating the quads and strengthening the knees.

  • Cardio Finisher: Burpees:

To conclude the workout, we embrace a cardio finisher with two rounds of burpees. Performing 15 reps in a continuous flow, this high-intensity interval training elevates the heart rate, offering numerous benefits. The full-body engagement and seamless transition from feet to arms make burpees an excellent addition to any functional workout.

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athlete does bar facing burpee ukraine Training Principles you Should Apply to Yourself

So, in a nutshell, the entire workout consists of:

  • 100 high knees
  • 1 minute of deep squat
  • 30 seconds of deep lunge on each side
  • 30 seconds of deep Cossack squat on each leg
  • 30 seconds of deep crab reach on each side
  • 45 seconds of doorway shoulder opener on each arm
  • 1 set of 8 anterior reach (one-legged stiffed deadlift)
  • 2 sets of 8 reps (or perceived rate of exertion of 6) of elbow press with 30 seconds of pause between sets
  • 2 sets (RPE 8) of bodyweight pullovers
  • 2 sets (RPE 8) of one-arm push-ups
  • 2 sets (RPE 8) of staircase pike push-up
  • 2 sets (RPE 8) of pseudo planch push-up
  • 2 sets (RPE 7) of pseudo shrimp squat
  • 2 sets (RPE 8) of Sissy squats
  • 2 sets of 15 burpees – 2 minutes of break in between

To cool down, you can do walking in place for 2-5 minutes. Or really go for a walk outside. This will get your heart rate gradually to normal after that mini heart attack with burpees.

This comprehensive home workout not only challenges your strength and endurance but also emphasizes functional movements crucial for overall fitness. Feel free to modify the intensity based on your fitness level and enjoy the journey to a healthier, stronger you.

For a full understand of why these exercises have been picked by Adam Sinicki, or for you to get a better understanding of how to perform each exercise, watch Sinicki’s demonstration of his full functional home workout for complete body strength and endurance in the video below.

How to Make Your Training More Functional

Functional bodybuilding is a training approach that combines traditional bodybuilding principles with functional fitness elements. It aims to build both aesthetics and performance, focusing on developing strength, muscle definition, and overall functional movement patterns.

Key features of functional bodybuilding include:

  1. Compound Movements: It incorporates compound exercises like squats, deadlifts, and presses that target multiple muscle groups, promoting overall strength and coordination.
  2. Isolation Exercises: In addition to compound movements, isolation exercises are included to target specific muscle groups and address potential muscle imbalances.
  3. Mobility and Flexibility: Emphasis is placed on improving mobility and flexibility to enhance overall movement patterns and reduce the risk of injuries.
  4. Variety and Periodization: Programs often involve varied exercises and training modalities to prevent boredom, maintain interest, and provide a well-rounded approach to fitness. Periodization is used to structure training cycles for optimal results.
  5. Accessory Work: Work on accessory movements helps address weak points or imbalances, contributing to a more symmetrical and functional physique.
  6. Metabolic Conditioning: High-intensity interval training (HIIT) or metabolic conditioning is often included to improve cardiovascular fitness and promote fat loss.
  7. Mind-Muscle Connection: Functional bodybuilding encourages a mindful approach to training, emphasizing the connection between the mind and muscles during exercises.
  8. Nutrition and Recovery: Nutrition plays a crucial role in supporting the goals of functional bodybuilding. Adequate rest and recovery are also emphasized to allow for optimal adaptation and growth.
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The philosophy behind functional bodybuilding is to create a balanced and functional body that not only looks good but also performs well in various activities and daily life. It’s a holistic approach that considers both the aesthetic and functional aspects of fitness, making it suitable for individuals seeking a well-rounded and sustainable training method.

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