📝 Descripción optimizada (Inglés): Move in perfect harmony with this Beginner Functional Training routine! 🤸♂️ In Sync is designed to improve coordination, balance, and full-body strength while keeping your heart rate up. Perfect for beginners looking for a fun and effective workout they can do anywhere.
💪 What you’ll gain:
Better coordination and agility
Increased functional strength and stamina
Improved balance and posture
A complete home workout without equipment
⚡ Pro tip: Do this workout 3–4 times per week to enhance movement skills, strength, and overall fitness.
00:01Hi, I'm Roke. Welcome to your beginner functional training session.
00:07Okay, let's get into it.
00:25Here we go, guys. Keep those hands on the ground. Driving our feet forward. Relax your hips. Land those feet to the outsides of your hands. Here we go. Breathe. Pull with your lower core. Breathe. We got this. Come on. Come on. Mobility. Get it up there. Move those feet up. Keep them wide. Beautiful.
00:55Great job. Take your time to recover. Let's get after it again.
01:10Here we go, guys. Down and up. Focus on your form on this one. Breathe. Drop those knees down. Keep that back flat.
01:25Tension across the chest. Lower your levels. Lower your levels. Down, up, down, up, down, up. Breathe. Feel the burn. Let's go. Come on. We got this. We got this.
01:38Tension across the chest. Lower your levels. Lower your levels. Down, up, down, up, down, up. Breathe. Feel the burn. Let's go. Come on. We got this. We got this.
02:08Come on. Let's go.
02:24Come on. Let's go.
02:32Toe is pointed out. 30 degree angle out. We're going to drop down in that goblet square.
02:37Reach up. Step forward. Back pedal. Back step. Toes pointed 30 degree. Drop. Toes forward. Drive up. Step forward.
02:48Beautiful. Here we go.
03:07Great job. Let's take a quick break to recover.
03:18Great job. Let's take a quick break to recover.
03:59Feel the burn. But you got this. Let's go. Let's go.
04:12All right, guys. Let's get back into it.
04:33Fight for it. Fight for it. We got this.
04:47Fight for it.
05:00This is hard, but you can do it.
05:02Keep pushing.
05:12Keep pushing.
05:24Let's catch our breath and recover for the next one.
05:27Fight for it.
05:50Beautiful. Perfect. Perfect.
05:52Perfect. Perfect.
06:04Keep it going. Keep it going.
06:17Work. Work. Work. Work. Work. Harder.
06:30One more cluster coming.
06:31Driving down from that squat position. We're going to twist our torso. Drive that elbow across your chest.
06:56Across. Breathe. Twist. Fill your core engage. Drive from the squat. Twist. Drive the squat. Twist. Beautiful. You got this. Stay up high. Good. Chest up. Chest up. Beautiful.
07:09Beautiful.
07:26Okay, here we go.
07:56Beautiful. We're going to take our time here. 50%. Half of our output. Knees are low, back is flat. Like we have a cup of water on our back. We do not want to spill it. Take your time. Small steps. Focus on your breath. Tighten that core. Here we go. Here we go. Breathe. Watch your form. Focus on your form. Beautiful. Beautiful. We're going to take our time here. 50%. Half of our output.
08:26Let's catch our breath and recover for the next one.
08:56Here we go, guys. We're going to stand that lower half of that squat positioning. Under 90 degrees. We're keeping our hands on our knees to brace us. Low, low. Get as low as we can. Open up those hips, guys. Here we go. Drop down and up. Down and up. Push. Push through your heels. Drive your energy through your heels. Beautiful. You got this. Feel the burn. Breathe. Breathe.
09:26Great job. Let's take a quick break to recover.
09:43Focus on your form. Technique is the most important thing.
