skip to Main Content
5 Functional Fitness Workouts For Head To Toe Strength

5 Functional Fitness Workouts For Head To Toe Strength

  1. What are you doing with your training to optimize your functional fitness workouts? 
  2. Do you approach your workouts in a comprehensive manner? 
  3. Do you train smart for injury prevention? 
  4. When it comes to your approach to training are you overwhelmed because of information overload? 

Despite the growth of box gyms and Instagram coaches I feel like functional fitness workouts have died in much of society. Most importantly I believe this is a result of our cushy modern society.

The ancient Greek mathematician Archimedes said Give me a place to stand, and a lever long enough, and I will move the world. This speaks volumes to how Archimedes would utilize the practical application of leverage and mathematics. In this example his application of the use of a lever would accomplish a monumental feat. Well today I’m going to present to you a lever of your own to help you to obtain peak function.

Functional Fitness Workouts 

I’m constantly working to do my part to combat the negative impact that modern societal living has had on the general population. Movement dysfunction, cushy living, and soft mental attitude are all symptoms of problems that plague modern society. The only way to overcome it is to test your mental and physical will.

If you’re not willing to test yourself and you happen to fall short in life then you’ll fall much harder. This is because you’ll be softer both mentally and physically. Training to acquire mental strength is not easy. Training to acquire physical strength is not easy. So in order for you to grow you’ve got to experience struggle, period.

I’m going to present 5 functional fitness workouts here for you to take your training to the next level. Therefore these workouts are simple in structure, but this doesn’t mean that they will be easy. Consequently, simple doesn’t mean easy…don’t confuse those two things.

Man performing a set of single arm bent over row with a kettlebell.

What are you waiting for? Take your functional fitness workouts to the next level. Click the image to order my 120 Day program!

A few things to note…

In the following workouts you will see an exercise followed by two numbers with an “x” between them. Therefore an example may look like this…Push-ups: 3×10.

The “x” is a divider and the first number mentioned will be the number of sets you are to perform. The second mentioned number will be the number of repetitions you are to perform for that given movement. So in the example you will perform 3 sets of 10 push-ups for each given set.

You might also see the word superset followed by two mentioned exercises and the corresponding number of sets and reps for those exercises. Therefore, in this case perform the first mentioned exercise and designated number of repetitions immediately followed by the second mentioned exercise and its designated number of reps.

An example here may look like the following…




Push-ups: 3×10

Pull-ups: 3×8

In this example you would perform the first set of push-ups for 10 reps immediately followed by the first set of pull-ups for 8 reps for the first working superset of each exercise. Consequently you would continue this back and forth until you complete the full 3 mentioned sets of each of the two coupled exercises. Therefore make sure to rest and recover after each superset.

In the following workouts you’ll need access to some equipment such as kettlebells, dumbbells, a pull-up bar, and flat bench. Firstly, before beginning the workouts perform the following warm up to prime your joints and muscles for movement. Most importantly, you want to perform the warm up on a consistent basis to maintain optimal mobility in your joints for peak performance.

Warm up:

Wrist circles: 10 clockwise 10 counterclockwise

Hip circles: 10 clockwise 10 counterclockwise

Ankle circles: 10 clockwise 10 counterclockwise

Stretch Kicks: 3×10 R&L leg

Hip flexor stretch: 1 minute R&L leg

Saddle stretch: 2 minutes

Functional Fitness Workouts: Getting In The Work

Man with muscular arms bending down to pick up a heavy pair of dumbbells off the ground.

Functional fitness workouts may take a little creativity. This is because they can be simple and effective. As a result take your functional fitness workouts to the next level by getting started on my 120 Day Functional Fitness program. Just click the image to order!

Functional Fitness Workout #1:

Jumping jacks: 3×50


Kettlebell swings: 3×20

Bear crawls: 3×30 yards


Single arm kettlebell rows: 3×6 R&L arm

Push-ups: 3×20

Jumping jacks: 3×50


Functional Fitness Workout #2: 

Jumping jacks: 3×50


Downward dog yoga: 3×10 second holds (Most importantly, hold your hips up for 10 seconds before dropping them to the ground)

Pull-ups: 3×8


Kettlebell snatch: 3×6 R&L arm

Push-up: 3×20

Flutter kicks: 3×25 (Count off of each leg)


Black and white image of two men grappling in BJJ.

To live a life that is active you need to apply sound functional fitness workouts. As a result this will keep your mobility optimal and functional from training. Get started now with my 120 Day program. Just click the image to order now!

Functional Fitness Workout #3:


Kettlebell swings: 10×20

Push-ups: 10×10


Functional Fitness Workout #4: 


Dumbbell flat bench press: 6×6

Single arm dumbbell rows: 3×6 R&L arm


Downward dog yoga: 3×10 second holds (Most importantly, hold your hips up for 10 seconds before dropping them to the ground)

Kettlebell clean to press: 3×5 R&L arm

Farmer’s carries: 3×30 yards (Use a heavy pair of dumbbells or kettlebells)


Functional Fitness Workout #5:

Kettlebell goblet squat: 6×15

Kettlebell swings: 6×20


Functional Fitness Workouts: The Takeaway

Like Archimedes needed a huge lever to accomplish a mighty feat your lever lies in the level of function you can achieve with your body. Put today’s message to good use!

Are you able to perform functional movements at a high level? 

Are your workouts designed to perform functional movements? 

Post up and share below in the comments. 

For a LIMITED TIME ONLY! Order my 120 Day Functional Fitness Plan  to take advantage of my special discount bundle…

→210 Days Of Training!←


It’s changing lives already!

Click On Image Here

Man holding an atlas stone on his shoulder displaying functional fitnessRelated Articles:

5 Simple Ways To Measure Your Functional Fitness

3 Functional Strength Drills For Fitness And Performance

4 Guaranteed Ways To Get A Functionally Strong Body

4 Point Hip Stretch Series: Squat Prep Your Hips







I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

Leave a Reply

Back To Top
Sign Up To Get All The Latest Deals And My BRF Strength Newsletter!

Brandon Richey Fitness Will Never Share Your Information With Anyone
Free Innovative Conditioning Guide!

Just Enter Your Name & Email & Access My Guide