December 29

2-Week Functional Strength Training Program

By fitness

December 29, 2022




Build energy for the calls for of on a regular basis life with this free useful energy coaching program: Strong in 20! Push, pull, squat, hinge, lunge and rotate. Mimicking the strikes you do on a regular basis. So you'll be able to transfer higher and really feel stronger. Download this free, full physique exercise plan with day by day exercise movies on YouTube. All you want is a set of dumbbells and 20 minutes a day.

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this exercise plan so you'll be able to simply entry your day by day exercises.

Download Plan

Strong in 20 is our first 20-minute program – condensing the very best energy coaching routines into achievable 20-minute exercises.

I created this program to suit the precise wants I had as a busy, sleep-deprived mother. I wished fast and efficient energy coaching exercises I might do at residence in 20 minutes between nap schedules and work periods.

This is a useful energy program, which suggests the exercises deal with useful motion patterns and energy workouts that show you how to carry out actions in on a regular basis life extra simply.

Build a powerful basis of energy so you progress higher and really feel stronger.

Two women performing a glute bridge with text overlay describing the strong20 functional strength training program

A useful energy program designed for actual life. The exercises are quick, environment friendly and scalable for all health ranges – from postpartum/newbie to superior.

This free 2-week exercise plan is modeled after our well-liked Cut upStrong35, HIITStrong35 and Zero30 exercise plans. These packages are totally different from our different free exercise challenges as a result of they embrace 10 day by day exercise movies (a brand new exercise video every day) that have been cohesively filmed as one full program. 

Strong 20 Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the day by day exercises require a set of free weights. Each weight coaching exercise could have a advisable dumbbell weight, often between 8-20 kilos. You desire a weight heavy sufficient that your previous couple of reps are a wrestle, however you might be nonetheless capable of full the exercise with good kind.

Optional Exercise Equipment: Mini Loop Resistance Bands (Discount Code: NML). And Glider or Towel.

2. Time Requirement: 

Workouts are 20 minutes per day, 5 days per week.

This plan contains 2 relaxation days per week. You get to decide on which days are your relaxation days. I recommend resting after day two or three (Wednesday or Thursday) after which once more after day 5 (Sunday). OR finishing days 1-5 after which resting on days 6-7; over the weekend. The purpose is to make this plan work for YOU!

If you’re a runner, I might recommend finishing 2-3 of the energy exercises per week. So your coaching plan would appear like:

Week One: 

Day 2: Arms and Shoulders

Day 3: Glutes and Abs

Day 5: Full Body Strength

Week Two: 

Day 7: Back and Arms

Day 8: Legs, Thighs and Abs

Day 10: Full Body Strength

3. Fitness Level:

Beginner to superior, with modifications supplied for all health ranges within the day by day exercise movies.

4. Cost:

FREE! No enroll wanted.

Program FAQs

Want to know extra about adapting this plan for runners, biking, being pregnant or postpartum? Check out our FAQ web page.

Get Some Answers

Functional Strength Training program workout calendar PDF with clickable links to daily workouts

How To Download and Use This Workout Plan

Strong20 Workout Program: WEEK 1

Functional Strength Training Program: week 1

Day 1: 20-Minute Legs and Back Workout

  • NEW WORKOUT COMING: Monday, January 2nd
  • YouTube Link: Leg and Back Workout (Strong 20, Day 1)
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow the exercise modifier and decelerate strikes as wanted. If you’re not snug mendacity in your again, take the glute bridges from a bench or train ball.

Day 2: 20-Minute Arm and Shoulder Workout

  • NEW WORKOUT COMING: Tuesday, January third
  • YouTube Link: Arm and Shoulder Workout (Strong 20, Day 2)
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow the exercise modifier and decelerate strikes as wanted. Taking workouts from a seated place or including a bench incline as wanted.

Day 3: 20-Minute Glutes and Abs Workout

Day 4: 20-Minute Standing Core with Weights

Day 5: 20-Minute Full Body Functional Strength Training

  • NEW WORKOUT COMING: Friday, January sixth
  • YouTube Link: Full Body Functional Strength (Strong 20, Day 5)
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow the exercise modifier and decelerate strikes as wanted. If you’re not snug mendacity in your again, take the chest press from a bench or train ball.

Strong20 Workout Program: WEEK 2

Functional Strength Training program week 2

Day 6: 20-Minute Chest and Leg Workout

  • NEW WORKOUT COMING: Monday, January ninth
  • YouTube Link: Chest and Leg Workout (Strong 20, Day 6)
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow the exercise modifier and decelerate strikes as wanted. Take push ups out of your knees or an incline. If you’re not snug mendacity in your again, take chest presses and flys from a bench or stability ball.

Day 7: 20-Minute Back and Arm Workout

  • NEW WORKOUT COMING: Tuesday, January tenth
  • YouTube Link: Back and Arm Workout (Strong 20, Day 7)
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow the exercise modifier and decelerate strikes as wanted. If you’re not snug mendacity in your again, take the dumbbell pullover and tricep cranium crushers from a bench or stability ball.

Day 8: 20-Minute Thighs, Legs and Abs Workout

  • NEW WORKOUT COMING: Wednesday, January eleventh
  • YouTube Link: Legs and Abs Workout (Strong 20, Day 8)
  • Equipment: Dumbbells and Optional Towel/Exercise Glider
  • Pregnancy Modifications: Follow the exercise modifier and decelerate strikes as wanted.

Day 9: 20-Minute Functional Core Training

Day 10: 20-Minute Full Body Functional Training

Wondering Which Workout Program To Do Next?

We suggest repeating every program 2-3 instances earlier than transferring on to the subsequent program. This lets you problem your self to select up heavier weights, carry out the strikes with higher kind, and measure progress.

  1. Cut upStrong 35 is a strength-focused cut up coaching exercise routine. Cut upStrong is designed to construct a stable base of foundational energy. We suggest finishing this Strong in 20 program earlier than advancing to Cut upStrong. Then full Cut upStrong x 2-3 instances earlier than transferring on to HIITStrong.
  2. HIITStrong 35 is the HIIT model of Cut upStrong. HIITStrong provides some extra depth and superior compound workouts to the energy base you inbuilt Cut upStrong.
  3. Zero 30 is a no gear full physique exercise program designed to be carried out ANYWHERE.

More FREE Workout Programs

Functional Strength Training Program FAQs

What Is Functional Strength Training?

Functional energy coaching means coaching for motion, not for aesthetics. Functional coaching creates a base of energy that straight enhances one’s capacity to carry out day by day motion patterns, like squatting, reaching, and twisting. This is a program designed to construct energy within the muscle mass and actions that we use in day by day life, so you'll be able to transfer higher and really feel stronger.

Can I Do This Plan If I’m A Beginner/Pregnant/Postpartum?

Yes. Functional coaching is of course low affect and an amazing choice for inexperienced persons and being pregnant/postpartum. I filmed this program at 5 months postpartum – weight coaching exercises like this have been a number of the first I did after I was able to return to train. Follow together with the modifier for choices to scale every transfer up or down.

What Are Examples of Functional Strength Training Exercises?

Popular examples of useful coaching workouts embrace squats, overhead press, single leg or stability work, and core rotation. Functional coaching works to enhance your vary of movement, mobility and full physique energy. These are all strikes we use in day-after-day life, and might profit from coaching in a managed setting.

Is Functional Strength Training Effective?

Functional health exercises are a number of the greatest exercises you are able to do to construct muscle, enhance endurance and scale back danger of harm. This type of coaching targets the muscle teams we depend on essentially the most for day by day motion (and builds in core energy to each exercise).

Pin this Free Workout Program: Strong 20 Functional Strength Training Program

Pin for pinterest - strong in 20 program

Note: earlier than starting any new train program it's best to seek the advice of together with your doctor or midwife. The info supplied with this exercise problem is meant for common info and use; it doesn't embrace particular, individualized suggestions and isn't meant as medical recommendation. Before you start any new train program Nourish Move Love recommends that you simply seek the advice of together with your doctor. Nourish Move Love primarily educates purchasers to imagine extra private duty for his or her well being by adopting a wholesome and lively way of life.

This put up does embrace affiliate hyperlinks and I earn a small fee on merchandise bought utilizing these hyperlinks. All phrases and opinions are my very own. Thank you for supporting Nourish Move Love.



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