Don’t let lack of equipment hold your fitness back. Use this full Functional Bodybuilding workout in any equipment situation. More like this can be found in my Persist Minimalist track at https://functionalbodybuilding.com/p...

Warm Up
Complete 2 sets, resting as needed between exercises. Aim to increase your core temperature and loosen any tight areas, especially the areas that are emphasized in training today.

1. Cardio 60sec Bike/Row/Run/Ski/Sled Option
2. Thoracic Rotation with Sweep x 5/side
3. Sidelying Powell Raise x 812/side
*Slow lower on each rep of the Powell Raise.
(BW Option: Side Plank Powell Raise no weight in the hand).

Hot Start
4 Sets
Run 100m
1015 Bench Dips
46 Alternating Single Arm DB Devils (23/side)
walk 60 sec

*Bodyweight Option:
4 Sets
Run 100m
68 Pushup to Shoulder Tap (34/side)
68 Burpee Tuck Jump
walk 60 sec*

Strength Balance
4 sets

1. Alternating Dumbbell Z Press x 68 reps/arm
rest 6090sec
2. Supinated Strict Pullup; each set to failure @ 21X1
rest 6090 sec
Pullups: aim for each set to be between 610 reps. If less than 6, use assistance as needed to get into this range. If more than 10, use the following tempo @31X2
*If struggling to maintain good posture during the Z Press, perform a Seated Alternating Dumbbell Press instead.

*Bodyweight Option:
Every 75sec x 6 Sets
1st Pillowcase Archer Row x 56/side
2nd Yoga Pushup x 57*

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