FULL 30 Min Functional Workout for Strength, Endurance, Mobility, Hypertrophy | No Equipment!
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- čas přidán 29. 05. 2024
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My training program is only $12 for a few more days: www.thebioneer.com/product/sft2/
My Patreon: / thebioneer
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Hey guys! Thought I'd try a different type of content this time: my first, full workout routine! This is a follow-along workout, except that I cut out the rest times (because they're boring). You can just pause the video between sets. I also chat over the whole thing, explaining what I'm doing, and hopefully adding value.
My aim with this workout is to show that you can train multiple aspects of your performance (strength, mobility, speed, endurance, etc.) while still getting enough of a stimulus for some serious results. You don't need to choose! And I wanted to all of that with a single, full-body workout, you can use three times a week.
The full workout is also designed so that it doesn't require any equipment. I DO use a jump rope at the start of the video, but you can just swap that out for skater-hops or something, if it's an issue. In fact, I actually do this whole workout at a local nature reserve! You can train at the gym, but I wanted to show that you can get a workout in *anywhere*. In fact, you actually get more benefits if you do train outside.
Let me know what you think of the full, follow-along video format guys! Would you like more like this? Are you going to give this routine a try? - Jak na to + styl
![[柴犬ASMR]曼玉Manyu&小白Bai 毛发护理Spa asmr](http://i.ytimg.com/vi/0TsXQ7z2Dh4/mqdefault.jpg)
Thanks for watching guys! You can get SuperFunctional Training 2.0 for $12 for a little longer:
www.thebioneer.com/product/sft2/
Enjoy!
$12 is a great price SuperFunctional Training 2. I already have it, but I would also easily recommend it to just about anyone, especially for $12. Even just reading the philosophy and mindset I think are worth it. Plus you can learn a lot of new exercises and have a program to follow if you like!
nice t^its bro
How can I get those shoes?
I’m 52 and haven’t trained for a generation. I hate the idea of a gym (like being on my own) and love the outdoors. I don’t carry excess weight but 25 years, mostly sitting at a desk for eight hours a day have lead to poor cardio and muscle atrophy. I’m confused on how to improve my health (too many gurus). Would this suit someone my age?
Warm Up: Jump Rope/Shadow box or similar (5 min)
Active Stretches (Hold/explore each position for 1 min)
- Primal squat / deep squat / horse stance (resting squat position)
- Cossack squat (work each side)
- Deep (knees over toes) lunge (work each side)
- Single leg bodyweight good morning (hip hinge; work each side)
- Overhead shoulder / lateral pec stretch (work each side)
- Dead hang (1 min or your RPE 6/7)
- Optional: crab reach
Swan pulls (2 x 6; 7 RPE)
Elevated pistol squats (2 x 8 L&R; 8 RPE)
Chin ups (2 x 8; 8 RPE)
Sissy squats (2 x 8; 8 RPE)
Pike pushups (2 x 7-8; 7 RPE)
Lizard crawls (2 x 1 minute)
Sprint intervals (Sprint a distance, walk the same distance, repeat 5 sets)
Cool Down: Gentle walk
🙌🏾💪🏾
Thank you 🥰
you are an absolute chad
i do not deserve such high praise, but thank you sir@@blazingsun4674
What does RPE mean?
The Bioneer is the answer to the question: “what if Kratos had a great personality?”
Kratos isn’t small.
@@tanizakithinking this dude is small is ridiculous but okay.
@@chaddickens8704He is certainly lean but not large in any sense of the word.
@@tanizakilol okay buddy
The fact that fitness culture has made people believe that this is “small” is kinda sad. He easily has a better physique than 98% of people
Based on the comments, people are responding well to this kind of workout video. If you try a few vids with timers and execution ques, I bet they would blow up. It also allows you to demonstrate sets you have discussed in your previous videos (which is less work), while also providing links to your other content (increasing views). Great work sir
Great suggestion. Time stamps would also be very useful I think.
Timestamp and alarm will be nice additions
Thank you Adam, I love this way of training - i have just given up the weights, after 38 years and have transitioned into bodyweight training only. My joints have thanked me, my body looks the best it's ever been, and i wish i had discovered it earlier. My training is far more challenging - it's easy pumping weights but doing pull ups, especially for a woman, has been a very frustrating process. However, after many months of progression, i can manage four in a row😂. My grown up daughters laugh at me, as i perform animal flows across the living room floor but my cardiovascular system thanks me. I will never pump iron again - this is my only way forward. Thank you Adam.❤
Who cares about the focus.... This is easily one of your best videos. Exactly the kind of workout i need when I've had a long day and cant make it to the gym
I never thought I would see the day that the Bioneer made a follow along workout!
Wonderful stuff 👏
Buy the plan on his site and you'll see enough to make you lose all hope in ever feeling accomplishment
I like how that dog was barking. Then, as soon as you looked at him, he was like, "Sorry, Adam. I didn't know it was you. Carry on."
😂😂😂
I know people have already said it in the comments, but please do more of these! My girlfriend does these dance workout videos that last about half an hour and I've always been jealous haha
This is so great I started mma few months ago and have been trying to figure out a routine to balance strength, hypertrophy, mobility for so long, this is perfect.
Consider too periodization. It takes advantage of muscle memory (you never lose the muscle you gain, it just atrophies temporarily when not used) but dividing your routine into periods. For instance, you may work on ONLY endurance for 3 months, then ONLY hypertrophy for 3 months, followed by ONLY strength for 3 months.
@@Spladoinkalil like the idea, it looks a lot mike what I do spontaneously.. would you have any trainer reference presenting this method ? Thanks a lot
This man is very wise, you people need to listen to him
As always Much appreciated💪🏾 Always forward brother ✊🏾
Adam, at 57, this was a timely video. I think many of your viewership (the older ones) struggle with traditional resistance training or Xfit due to prior injury. I have two repaired meniscus and a frozen shoulder that I refuse to surgically repair. I like the way that you've put these together into a simple, effective, quick routine and I'm going to work this in each morning with a 5 mile ruck. I tend to do more weight bearing exercises in the evening about 3-4 days a week and sprint on off days. I like this type of content and your explanations.
The simple stretches before the dead hang actually improved my dead hang range of motion and discomfort as trying to hang without the arm and peck stretch was always a tooth grinder as my right shoulder refuses to straighten out. The Swan is extremely helpful! Keep this kind of content coming please. Can care less what's out of focus!
you’re so awesome for posting this 👏🏼 seriously one of the best fitness channels on YT
Another great video. I’ve been incorporating these concepts into my routine and really liking the results. This is one of the best channels on CZcams
This is exactly the kind of program I’ve been looking for for a long time, and the way you presented it was outstanding. I wouldn’t have guessed how much I’d appreciate watching you actually do the full routine (camerawork and editing notwithstanding) while giving commentary.
Thanks a lot for putting this together. I definitely know what I’m doing on my next day off.
this was awesome! I'd love to see more videos like it! So far I've had no luck finding places to train outdoors around here (other than my driveway) but I'll keep looking.
This was an amazing video! I really appriciated being able to follow along as you explain the movement. I really hope you do more of these videos.
I really really like this video format! Thanks for putting this video together for us
Thanks Adam! Just completed the workout and have your e-book - big fan!
Hey! I love the follow along. Especially that it's so movement focused. You are the type of person I'd want to do a follow along through because I know the moves you cover are good for mobility and don't hurt the body.
Whenever I watch your videos, I usually immediately start working out while watching them. Motivating as always, and a great workout.
Thank you for the amazing video Adam ❤❤❤
I'm looking forward to incorporating parts of the work out into my own routine 🔥
I love this style of workout! Thanks for an excellent video like ALWAYS! The out-of-focus bits are not a worry to me at all :) So worth it for the purpose of the video
Have always loved your approach to training. This video convinced me to get that e-book. Thanks a million!
What a video! Been following you since pandemics, always trying to apply what you teach here. Please keep making this videos!
The dog said catch me! I followed along the workout and loved it! I felt great afterwards. I’ve been following you for a couple of years now and you’re still my favorite fitness channel.
I am a big fan of full workout routine videos, and I think they are particularly helpful given your style of varied training to see how everything can fit together.
Would love to see more of these!
This is a fantastic workout. 🙏🏻💪
amazing. this is good for lots of people who may have busy lives, kids, work from home, doing have a gym membership, etc. well done 💪🏽
You are my go to now for.training. Simply brilliant and inspiring.
Loved this! I enjoy all of your content but this was really great and something I have been looking for.
Would love to see more of these types of videos - I tend not to follow your workouts verbatim, but they're great for giving me ideas on how I might approach my next workout or what I might add to my workouts to give me more functional strength and stability (among other things). God bless you good sir!
Great work, Adam. I have Superfunctional 2.0 and love it. This video was very well done and I want to try this workout.
You're my hero. I was working in doing something similar for me. Is great to see that I'm in the right path
Loved this so much. Great video
Awesome video. I find it helps me to have someone drag me along for the ride and hence I love online training vids. A great addition to your course would be if each workout day has a similar accompanying video, next to the great explanatory vids.
It's a great video intrsuctionally and visually. The editing is on point the voice over is very helpful and motivational. No need to apologize for your video equipment. It fn rocks!!!!
Love all your work brother!
I would love to see more videos like this. This was great
This was useful to me to see you work through a routine. Allows me to follow along and just pause the video for my breaks. Cheers!
Thank you so much bioneer I've been wanting this video for a while love u mate👍🏻👍🏻👍🏻👍🏻
23:10 playing tag with a tree is so wholesome
Yet again an incredible video that can help people
Yes to this format. Great ideas!
Did the workout today. It was very good, couldn't do all the moves properly, but it wasn't overwhelming. Thank you so much!
Great workout! I loved the commentary. I would love more of these videos, even ones with equipment. I'm always at a loss in the gym how to make my workouts more functional. I always feel like I'm "bodybuilding" :) Great video.
That was great. I often don't watch videos that are this long, but it was worth it. I am going to try a couple of those tomorrow.
Good workout. Great content. Keep them coming. Nice one.
Great video! I suggest running buckwords to your starting point after the sprint. It's a counter excersise to the sprint and it's a treat for your knees! Love your videos, keep it up!
Yes, great; enjoyed this style of video. Agree that working out outside brings many benefits. Thanks.
Really enjoyed this video and followed it at home on lawn.
Thanks Adam
🇳🇿👍
I cannot stretch enough (no pun intended) how much i love this kind of training programs, practical and fun, at leat for me. Thank you very much
Thank you for the video. I’d love to see more as I’m trying to get into functional fitness, but not necessarily the cross fit variety. I love your minimalist routine.
YES, this is excellent and was actually looking forward to you shooting some type of follow-along video ;)
Great video and so much appreciate info.
It's awesome to find another dude creating the same type of workouts that I'm creating for my self. the difference is that I don't use a clock to watch how long I do each Exercice, I do them following the feelings of releaf, pleasure, or exhaustion, while figuering out my weaknesses to insist on particular Exercice the next session. I love the feel of freedom, exploring movements without counting reps on watching time. my only goal is to do 1h workout or more. I'll search the videos to. find new movd maybe I didn't think about, like the crawling on a bar working balance and propriception. Good stuff and wish you to be always inspired
This is awesome Adam. The workout really burned.💪🔥
Jumping rope is sooooo good for you. One of the best ways to get into amazing shape. Awesome stuff as usual!! 👍👍💪🏻
Nice workout, love to see more! 👌
I like these kinds of videos I find them very helpful . Thank you sir.
Being around nature, the better air, trees and even the sounds of water and just other life has several benefits. We need all of it. Always. It will definitely boost your workout, being immersed in all that natural energy.
aw this is awesome! Thanks!!
Loved this video style
I really like this video, imma try this work-out this week before my mma training 💪🏾
Don't comment often but brilliant video 💯 simple & adjustable for everyone, beginners to advanced. Trying this with my gf, should be funny, practical & a cheap day out haha
epic, thanks for the video, just what i was looking for
Fun to see you mix it up with another type of video, that's less of a video essay (although I'm a big fan of those) and very useful. Also, your jab cross (particularly the rotation on that cross) is looking much better than in previous videos. Keep up the good work.... I plan on still training and sharing martial arts content when I'm past 50, I wonder if you have similar plans, if you do it'd be fun to watch you still fit and functional at that age and for hopefulyl decades to come :)
Interesting as always.
I love this!!! More please 🤓
Youve got a brilliant ear to work that out because there's certain sections that a really awarkward to hear, particularly that bridge section.
This was nice and on point!
Thank you for this information 🌷
Legs, pull, push, core - awesome full body workout
Would love to watch and do more of these great video
Amazing routine
I love this. Going to try this workout this afternoon- when it gets above 1c.
Love yours vids man
I appreciate this workout style and would love to see more of it. Could you demonstrate a functional workout suitable for a gym or indoor setting? This would be especially helpful for those of us confined indoors due to children but still eager to reap the benefits of this training approach.
You are a great motivator
this is the greatest thing ever!!!!!!
Personally love the follow-along(ish) style of video, with the theory and explanation over top the movements and the routine. Would be cool to see more like this.
You need to do a full series on this topic
Perfect for time-crunched functional athletes. Not sure I'll be giving up the gym just yet, but I'll be doing some of these in my routine and if I can't get to any weights (eg over Christmas) I'll try the whole thing.
Looking good G 🔥
You're a legend for this one, gonna start it this week and fight off the holiday fat ive been noticing creeping up on me. 😂
A real Christmas gift giving away a full routine for free.
This is a lot like my current workouts! Except I don't have the patience to warm up for that long. People are quick to dismiss bodyweight training, but it's really blown up my upper body.
Wow, you’re practically giving away your program, compared to most creators! 👏
I like using a segmented jump rope, like the kind with plastic segments they had in grade school. Segments can be removed to make the rope as short as you need it to be, plus I found the clacking sound it makes helps me keep a steady rhythm.
This is great, wished I had this when I was starting out.
I love this vid. Can we get a 1hr long work out?
Howdy Adam, I really appreciated the video and was actually just looking for this sort of thing a week ago as I just got back from holiday and didn't have access to the gym for the duration.
On a slightly different note, I would be interested to see what your "Normal" workouts look like as well. I started my fitness journey, informed in large part by your channel, a couple years back and found myself struggling to manage all of the different aspects of "functional" training in my already full schedule. Having a well-organized baseline for this type of training would be valuable to me as it seems like as time goes on that I am drifting into a more traditional bodybuilding mindset for my programing. I started my first program with 48 movements across 3 workouts which ended up just taking way too long to do, so I've slowly worked backwards into a more "Powerbuilding" program and am now realizing that I've lost a lot of the "Functional" components.
That absolutely shredded my quads and I love it 😂. I may never do squats with weight again
I've always perused your stuff from afar but being a dopey sod as to putting it all together I've never implemented.
Just did this as close to a follow along and absolutely loved!
If you did some pure follow along with break timers etc etc I'd be well on it, heck that's a good idea for a purchasable program 😉
Gutted I just missed Black Friday deal by skin of teeth. Should have done this sooner been in my watch later for a little while.
Great workout. I’d love to see you do a workout for us older guys 60-70 years old.
I did the 20 best exercises that you said in those videos and do 40 reps of them
Great channel and an awesome video as usual. However, I would recommend the boxer step when jumping rope. Also, keeping the toes no more than 1-2 inches off the ground would be ideal.
🎉🎉❤ wanna try it
Hey Adam! Thanks to you, I started my fitness journey almost 3 years ago trying to fix my posture and general fitness. i had transitioned from functional fitness to Bodybuilding like 1,5 years ago and became a passionate weightlifter. I've been following other Natties now and your interactions with Natural Hypertrophy have been interesting to me and my fellow weightlifting bros. Have you considered inviting NH for a Podcast/Interview? That would make an excellent Episode if yours. Pretty sure he would accept such Invitation. Best Regards!! :)
I like sprinting up a mild uphill, it makes it much harder but easier on the legs for form