Functional / HIIT
High-intensity circuits 3x a week + mobility.
Training days: Mon, Wed, Fri, Sat
Functional circuit · Mon, Fri
| Exercise | Sets × reps |
|---|---|
| Burpee | 4 × 40 s |
| Kettlebell swing | 4 × 15 |
| Jump squat | 4 × 12 |
| Mountain climber | 4 × 40 s |
| Battle ropes | 4 × 30 s |
| Plank | 3 × 40 s |
Functional strength · Wed
| Exercise | Sets × reps |
|---|---|
| Thruster | 4 × 10 |
| Wall ball | 4 × 15 |
| Box jump | 4 × 10 |
| Farmer's walk | 4 × 40 s |
| Ab wheel rollout | 3 × 10 |
Mobility · Sat
| Exercise | Sets × reps |
|---|---|
| Hip mobility | 2 × 60 s |
| Thoracic rotation | 2 × 10 |
| Foam rolling | 1 × 10 min |
Use the "Functional / HIIT" template in K&L Fit: create your account, open My Workouts and tap Templates.
Free for people who train. The app suggests last time's weight, times your rest and shows your progress.