Beginners Guide to Functional Training - Workouts

Beginners Guide to Functional Training - Workouts

CrossFit and functional training all consist of movements and workouts which engage the whole body. By training in this type of way, the stimulus enables the body to build muscle and lose weight. This is the physique seen by many athletes categorized as ‘Lean’. Away from the muscle building concept, this form of training has grown through many disciplines i.e. yoga, mobility, mental toughness, lifestyle changes and a whole round healthy goal. 

Fundamentals seen through videos and social media, consist of Olympic weightlifting/gymnastics and body weight exercises. They all begin with having good mobility and joint health. This can start as simple as a stretch in your bedroom as soon as you wake up in the morning. 

If the goal of an individual was to start CrossFit/functional training in the past couple of weeks and unfortunately a step back was taken due to the current situation. This can be the best time to ensure you’re ready to start as soon as the gyms/CrossFit boxes are open once again.

 Below are bodyweight workouts to try for all different fitness levels.

Workout 1.      

10 Push Ups 

8 squats 

4 burpees 

AMRAP 20minutes 


Workout 2.

15 Squats 

12 Sit Ups

9 Push ups 

AMRAP 20minutes


Workout 3. 

30 Jump Squats

20 Press Ups

30 Jumping Lunges

20 Press ups

AMRAP 20minutes


Workout 4.

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2 Descending Ladder

Jump Squats


Press Ups

Sit Ups. 

For Time.


Alasdair Hamilton MSc Sp&Ex Phys, BSc SpSci Instagram: alasdairhamilton