Functional Circuits Total Body Class – Low Impact, Weight
This Total Body Class of Functional Circuits is low impact and uses weights (with a mix of bodyweight exercises as well). The 45-minute class includes a guided warm-up and cool-down. Some other classes of functional circuits that I have shared:
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Functional circuits Total body class
- Set of medium weights, I use 8 pounds
- Only heavyweight, I use 20 pounds
In this class, we start with a guided warm-up, focusing on mobility and dynamic movement. We then move on to our functional circuit work. In each of the three circuits, you will perform four exercises, back to back, for 30 seconds each. You then rest for 30 seconds before repeating. So that’s 2 minutes of work, 30 seconds of rest.
In circuits 2 and 3 we will do one-sided work, so we will finish 4 sets of circuits, alternating right and left. In circuit 1 we will complete 3 sets.
Between tours, you have about a minute to recover, but pause the video and take more time if necessary. Always listen to your body, changing or stopping as needed.
We end the class with a guided recovery and stretching.
1:30 am Warm-up and mobility
09:38 Functional circuit training
Circuit 1, midweights
- Rotating bicep curls
- Hammer Curls with Split – Squat Step
- Crouch thrust with external rotation at the bottom
- Shoulder press, Shaper, up press
Circuit 2, heavy truck
- Offset DL – SL DL
- Slot line x2 – Pulse x2
- Lizard to Low Squat to Knee Drive (bodyweight)
- SL DL with arm reach (body weight)
Circuit 3, single average weight
- Seated boat to balance
- Shoulder press for boat laying – Twist
- Side Plank Rotation – Upper Knee Crunch (Bodyweight)
- Forearm Plank Knee Pads
41:58 Cool down and stretch
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