Jump right to your favorite functional strength class format:
Functional Strength Class Format Descriptions
I have several class structures when it comes to my functional strength workouts. For straight strength training, I’d recommend Strength Circuits. For more creative movement that incorporates compound movements, different planes of motion, and often balance, I’d recommend Build a Combo or Functional Circuits. If you want a mix of strength training and hiit, go with Circuit + Tabata. And for a mix of strength and plyometric exercises, go with my Pyramid workouts.
Build a Combo | Gradually build creative exercise combinations
In Build a Combo classes, you gradually build a three or four-part exercise combination over 2-3 minute intervals of work. So an example break down of a combo would be:
- Movement A
- Movement A + B
- Movement A + B + C
- Movement C
These classes are fun, creative, and functional!
Functional Circuits | Mini circuits of strength and functional movement
Functional Circuits workouts are broken up into three-four shorter circuits. In each of the mini circuits, you’ll get three-four exercises, and complete three-four sets before moving on. Interval length spent on each exercise will vary by class.
Circuit + Tabata | Strength circuits and cardio tabatas
I think of these classes as an at-home bootcamp-esque workout. Circuit + Tabata classes alternate between strength circuits and cardio-focused bursts of hiit. The full length format classes are 45-60 minutes long, and the express format classes are more like 35-40 minutes long.
Pyramids | A mix of strength and plyometrics
Strength + Plyo Pyramid classes are fun and challenging, with a structure that will keep you motivated. The first time through the exercises, you’ll do each for 60 seconds, then just 45 seconds, and the third and final round is just 30 seconds each exercises. I have 45-min versions of this structure and 30-min classes.
Strength Circuits | Strictly strength
This class structure is probably the most self-explanatory of the bunch. I give you a handful of strength exercises, and you go through them in a circuit. These classes typically have a specific muscle group focus (lower body, upper body, or even more specific than that).
What Does “Functional” Strength Mean?
So what is functional strength? Different trainers will have slightly different definitions of this, so I want to make clear how I use the term. My functional strength workouts are not programmed with maximal strength and muscle growth (hypertrophy) as the primary goal. If your goal is to build the largest muscles possible and make drastic body composition changes, I’m probably not the trainer you’re looking for. Am I focused on building a stronger body? Absolutely! But more so as it pertains to moving functionally throughout your day. My focus is on building strength, stability, and control, so that our bodies function and feel their best.