Body Weight | Functional Training Flow - All Levels

Updated: Jul 3, 2021

I always try to experiment with my training routine and see how it affects my body. If it works good I try to find a dummy which I have a lot and they happen to be my students always keeping in mind their safety.

One of the beginner’s routine that I work on a regular basis. This training should be completed under 55 mins with timed sets & intervals.




Beginners Workflow -


  • Warm Up – Mobility ( Dynamic Joint Mobility & Static Joint Mobility ) - Slow jog around the class – 5 mins - Shoulder Rotation routine - Wrist Mobility - Knee Mobility ( Dynamic & Static ) - Pre workout Stretch



  • Skipping / Toe Jumps - - 2 Min x 3 sets – 1 min break in between

  • 10-10 Run - 10 secs sprint with 10 secs break for 10 rounds.



  • Circuit Burner - - Burpees – 30 secs x 3 sets - Squats - 30 secs x 3 sets - Lunges – 30 secs x 3 sets each leg

  • Ab Tab – Elbow Plank – Full Plank – Mount Climbers – Slow Mountain Climbers ( 20 sec each) x 3 sets.

  • Static Stretching - 10 Mins

  • Shavasana – Conscious Relaxation 10 Mins Give it a try for 2 weeks and see the change. Don’t worry if you are a complete beginner & not able to. Fail a thousand times but keep going. You will learn skipping a bit in 2 weeks but to make it look nice, it will take a while and perfection where you are able to perform variations - it will take more than a while. So get onto it and let me know if you have any queries.

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