Familiarize yourself with functional training equipment with this 25-minute workout


Even if you’ve been a regular at the gyms for years, there’s a good chance you haven’t tried all of the equipment available, especially since most major gyms are constantly updating what is available to their members as different styles of training come in and out. fashion.

Sure, some gym goers will just grab anything that pops up in their gym and try it out, but if you’re a little more wary and are afraid of sounding like a jerk because you’re using something incorrectly , then it is worth buying some. advice first.

DW Fitness First bets on its FGT Explorer exercise classes to help members familiarize themselves with pieces of equipment they may not have used before.

“FGT Explore enables members to master the fundamental movements of freestyle training using functional equipment such as ViPRs, sandbells, TRX and kettlebells,” says Tim Andrews, UK manager of the experience of freestyle. chain sports halls.

“The goal is for members to work with a different kit of their choice during each session, focusing on perfecting form and technique.”

If you like the idea of ​​working out something new the next time you hit the gym, try this functional workout designed by Andrews.


Be sure to warm up with some static and dynamic stretches before entering the workout body, which involves working out four different stations before tackling a finisher. At each station, you will do two minutes of bodyweight exercise to practice the form that will help you achieve a similar minute of exercise with equipment that you may not have used before. You end each station with a minute of active recovery doing a bodyweight exercise, then rest for one minute and move on to the next.

Station 1

1 crouching prisoner

Time 2 min Rest 0sec

“Stand with your feet slightly wider than hip width apart and place your hands behind your head,” says Andrews. “Keep your chest up and your elbows pulled back. Bend down from your hips and lower yourself until your thighs are parallel to the floor, keeping your back straight. Push up on your heels to start.

2 Clean sandbag squat

Time 1 minute Rest 0sec

“Stand with your feet shoulder-width apart and crouch down to grab the bag,” says Andrews. “Your thighs should be almost parallel to the floor, your shoulders in front of the bag, and your arms straight. While keeping your back straight, stand up and pull the bag explosively towards your shoulders. Lie down, shrug and drop below to grab the bag, then stand up straight. “

3 Crouching Prisoner

Time 1 minute Rest 1 minute

Station 2

1 Press the side plank

Time 2 min Rest 0sec

“From a push-up position, drop your chest to the floor and then, while pushing up, shift your body weight to the left, twist to the right side, and bring your right arm up towards the ceiling as you enter. in a post side plank, ”says Andrews. “Lower your arm to the floor and repeat on the opposite side. “

2 Sandbag drag board

Time 1 minute Rest 0sec

“Start in a push-up position, with a sandbag or sand bell on the floor to the left of your chest, well within reach,” says Andrews. “Reach your right hand to the left side of your body to grab the sandbag and pull it to the other side of your body. Then reach out with the other hand to remove it.

3 Thrust

Time 1 minute Rest 1 minute

Station 3

1 crunch bike

Time 2 min Rest 0sec

“Lie on your back and place your hands behind your head, crossing your fingers,” says Andrews. “Raise one leg just above the ground and extend it fully. Lift your other leg and bend the knee towards your chest. Use your core to bring the opposite shoulder towards the bent knee, aiming to bring the elbow and knee closer. Don’t worry if they don’t really touch each other! Lower your leg and arm and repeat with the opposite limbs.

2 ViPR seated kayaks

Time 1 minute Rest 0sec

“Sit down, either with your knees bent and feet on the ground, or balanced on your butt with your feet above the ground for a more difficult variation,” says Andrews.

“Move the ViPR in exactly the same way you would if you were kayaking, so that you slide down one side of your body and, once you’ve reached your full range of motion, slide down to one side of your body. the bottom of the other. Repeat with a smooth motion.

3 Bike crunch

Time 1 minute Rest 1 minute

Station 4

1 stiff-legged deadlift

Time 2 min Rest 0sec

“Stand with your feet shoulder-width apart, holding a weighted overhand bar,” says Andrews. “Bend your knees slightly and lean on your hips to lower the bar, keeping your back straight. Try lowering until you feel the stretch in your hamstrings and glutes, pause, then slowly straighten up.

2 Kettlebell figure eight

Time 2 min Rest 0sec

“Place a kettlebell between your legs and adopt a position that is wider than shoulder width,” says Andrews. “Hang back, pushing your hips back and keeping your back flat. Take the kettlebell and pass it through your other hand between your legs. The receiving hand must reach the back of the legs for the bell moves in the shape of an 8. Continue to pass the kettlebell from one hand to the other like this. ”

3 Stiff-legged deadlift

Time 1 minute Rest 1 minute


Repeat the following circuit of three exercises as many times as you can in three minutes.

Lunge jump

Representatives 3 on each side

Lunge forward with your right foot and lower yourself until both knees are bent 90 °. Then climb back into the air explosively, and while in the air, switch your legs so you can fall straight into a lunge on your left foot when landing.

Sandbell jump slam

Representatives 3

Stand with a sand bell in front of your waist. Jump into the air by taking the sand bell above your head and ram it into the ground. When you land, get into a squat to pick up the sandbell.

Side plank

Time 15 seconds on each side

Lie on your side with your feet stacked and one forearm directly under your shoulder. Contract your core and lift your hips until your body is in a straight line from head to toe.


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