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Functional Movement Workout for Full Body Strength in 22 Minutes
Jessica Cobus•Processed: Mar 03, 2026
22-minute workout video. Strength, Low Impact, Floor Exercise. targeting Full Body, Core, Legs, Arms. medium intensity. helps with Muscle Strength, Flexibility / Range of Motion, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:The workout consists of nine functional strength exercises focusing on quality movement and core stability, performed in a circuit format with minimal equipment.
🏃 Guide
This workout is designed for individuals looking to enhance their functional strength through quality movement. It addresses common issues related to muscle weakness and mobility.
Benefits
Improved muscle strength
Enhanced flexibility and range of motion
Step-by-Step Guide
1
Cat Camels
Start in tabletop position, arching and extending the spine. You should feel your spine mobilizing. Ensure to breathe deeply.
2
Mountain Climbers
In high plank, slowly bring knees to elbows. Feel your core engage. Modify as needed.
3
Lateral Lunges with Rotation
Wide stance, reaching opposite hand to foot. You should feel a stretch in your legs and spine. Sit into your heels.
4
Bird Dog
Extend opposite arm and leg in tabletop. Focus on stability and minimal spine movement. Engage your core.
5
Dead Bug
On your back, with a band around feet, lower one leg at a time. Feel your core stabilize. Avoid lower back strain.
6
High Plank with Band
In high plank, walk hands out and perform push-ups. Engage your core and maintain a neutral spine.
7
Inchworm
From standing, walk hands out and back in. Feel your core working and maintain tension in the band.
8
External Rotation
Seated, pull the band apart with elbows at sides. Feel your shoulders engage. Keep movements small.
9
Downward Dog to Cobra
Transition between these two poses, feeling the stretch in your hamstrings and spine. Move at your own pace.
Safety Notes
Avoid if you have severe back pain or recent injuries. Consult a physician if unsure about exercise suitability.
Duration: 22m 7s
Difficulty: Medium
Intensity: Medium
Suitable for: Limited Mobility level
Suitable Conditions
ObesityHypertensionChronic Back Pain / Disc Herniation
Therapeutic Goals
Muscle StrengthFlexibility / Range of MotionWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ None🏋️ Resistance Band🏋️ Yoga Mat
Primary Focus
💪 Full Body💪 Core💪 Legs💪 Arms
Category
StrengthLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#22 min#half hour#Strength#Low Impact#Floor Exercise#intermediate#None#Resistance Band#Yoga Mat#Full Body#Core#Legs#Arms#medium