Functional Workout Program

This program is designed with everyone in mind, whether you're a beginner, intermediate or advanced exerciser. It can be modified to whichever level you're at. We provide the modifications, you choose what's right for you! Follow along easily with our video demonstrations.

Getting Started

Step 1. Review the disclaimer

Step 2. Complete the warm-up

Step 3. Perform Set A; 2-3 times

Step 4. Perform Set B; 2-3 times

Step 5. Perform Set C; 2-3 times

Step 6. Finish off with a cool-down

Step 7. Rest, recover, hydrate, and fuel!


You should consult your physician or health care provider before starting this or any fitness program. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. Participate as best as you can, but keep exercises in a comfortable range. Don’t do anything that you are not comfortable doing. If you have concerns or questions about your health, always consult with a physician or health care provider. The use of any information provided is solely at your own risk.


Demo Video

  • Leg swings 
  • Squats  
  • Lunges  
  • Arm rotations 
  • World’s Greatest Stretch
  • Knee marches  
  • Calf raises  
  • Plank walkouts 
  • Wall shoulder slides 


Demo Video

  • Standing calf stretch 
  • Standing quad stretch 
  • Figure 4 stretch  
  • Seated side body stretch  
  • Neck stretches  
  • Back twists  
  • Crossbody arm stretches 

workout plan

*click on the exercise names for demonstrative videos




A1. Romanian Deadlift Dumbbell or kettlebell No resistance
A2. Lat Pull-down Lat pull-down machine or resistance band Resistance Band
A3. Push-up Wall, bench or mat Incline push-up or push-ups from your knees
B1. Goblet Squat Dumbbell or kettlebell No resistance
B2. Shoulder Press Dumbbell or resistance band Resistance band
B3. Rows Rowing machine, cable machine, dumbbells, or resistance band Rowing Machine, Resistance Band
C1. Horizontal Pallof Press Cable machine or resistance band Resistance Band
C2. Plank Shoulder Taps Mat Widen your stance
C3. Dead Bugs Exercise ball for a progression Bend knees



Aim for 2-3 workouts per week with 48 hours rest in between sessions. Start with 2 per week and then progress to 3 or 4 once your muscles have adjusted to the exercises and depending on your availability/schedule.

Choose a weight you can lift 8 times. If it feels too easy (i.e., if it’s easy to get through the last few reps), increase your weight. If it’s too hard to make it through the set, decrease your weight.

Absolutely! Most of the exercises can be done just with bodyweight or a resistance band. If you want to add resistance you can use a backpack packed with textbooks, water bottles, or soup cans.

Perform active rest: walking, light yoga, stretching, hiking, biking, swimming, dance, etc.

Hydrate with water!

Eat balanced meals with protein to repair muscles after exercise. Visit Canada’s Food Guide.

Get adequate sleep. Check the CSEP 24 hour movement guidelines to see what people in your age group should be achieving daily!

Allow for 48 hours between exercise sessions.