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This Functional Strength Workout is a total-body session designed to build strength that transfers to real life — improving core stability, coordination, and power in every plane of motion. 💪 You’ll move with purpose through strength-based circuits using dumbbells and a bench to target all major muscle groups, enhance balance, and build athletic control — no gym machines required. 👉🏼 I’m using a flat bench and a mix of 7.5–15kg dumbbells, but you can adjust based on what you have. Every move can be scaled, and I guide you through it all. _______________________________________________________________________________________ EQUIPMENT NEEDED: Flat bench Dumbbells (I used 7.5kg–15kg / 16.5–32 lbs) Floor mat 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength” or “Weights” depending on your watch type and the pace you’re working at. 💪 FORMAT: 2 circuits of 6 exercises 40 seconds work / 20 seconds rest Plus a core-focused finisher 30 minutes total, including warm-up & cool down ______________________________________________________________________________________ ⚡ WORKOUT DETAILS: 🔄 CIRCUIT 1 1️⃣Front-Loaded Good Morning | 15kg/32 lbs 2️⃣SA Row (L) side | 10kg/22 lbs 3️⃣SA Row (R) side | 10kg/22 lbs 4️⃣Unsupported Chest Press | 10kg/22 lbs 5️⃣Alt Half Kneeling Clean | 7.5kg/16.5 lbs 6️⃣Plank DB Pull Through | 15kg/32 lbs . 🔄 CIRCUIT 2 1️⃣Incline Push-Up Rotation 2️⃣Suitcase Squat to Press | 10kg/22 lbs 3️⃣O’head March | 10kg/22 lbs 4️⃣Step-Back Lunge to Knee Drive | 10kg/22 lbs 5️⃣Half Kneeling Wood-chop (R to L) | 7.5kg/16.5 lbs 6️⃣Half Kneeling Wood-chop (L to R) | 7.5kg/16.5 lbs . 🔥 Core Finisher 1️⃣Side Plank (R) side 2️⃣Side Plank (L) side 3️⃣Plank with Reach 4️⃣SL Glute Bridge Drive (L) side 5️⃣SL Glute Bridge Drive (R) side *Workout Complete 🔥Burn 224 Calories _____________________________________________________________________________________________ 💌 Grab Your Free Monthly Workout Calendar My subscribers get a fresh training calendar + exclusive tips each month. 👉 https://mailchi.mp/garagefitnessgirl/... 🛒 SHOP MY EQUIPMENT (Affiliate): Dumbbells I Use: https://amzn.to/4l9yIET Training Bench: https://amzn.to/44kBVKp 🎵 Find my music playlists here: https://share.epidemicsound.com/ayddb... 📲 STAY CONNECTED: 🎥 YouTube: / @garagefitnessgirl 📸 Instagram: / garagefitnessgirl 📝 Website: https://www.garagefitnessgirl.com 📥 Join my Inner Circle: / @garagefitnessgirl 💬 Drop a Comment: Which move made you feel the most functionally fierce today? #functionalstrength #strengthtraining #garagefitnessgirl