FULL 30 Min Functional Workout for Strength, Endurance, Mobility, Hypertrophy | No Equipment!

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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?

[TheBioneer]

Thanks for watching guys! You can get SuperFunctional Training 2.0 for $12 for a little longer:


Enjoy!

[jheyfede]

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

[d.stroet]

The Bioneer is the answer to the question: “what if Kratos had a great personality?”

[pranakhan]

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

[CitizenSniiiips]

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

[michelejp]

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.❤

[CJ-ufxl]

I never thought I would see the day that the Bioneer made a follow along workout!
Wonderful stuff 👏

[groovydeadguy]

This man is very wise, you people need to listen to him

[pruthvirajagnihotri]

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.

[blackjaguar]

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."

[coreyschuck]

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

[ssaafur]

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!

[thepeacefulenemy]

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.

[beefling]

23:10 playing tag with a tree is so wholesome

[groovi]

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.

[thewolf]

As always Much appreciated💪🏾 Always forward brother ✊🏾

[B..B.]

You're my hero. I was working in doing something similar for me. Is great to see that I'm in the right path

[_marty_]

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.

[hypnoticedge]

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

[davidetl]

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