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Name: Functional Movement Workout for Full Body Strength in 22 Minutes
Uploaded: 2026-08-24
Duration: 22 min 7 s
Description: 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.

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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

Cat Camels

Start in tabletop position, arching and extending the spine. You should feel your spine mobilizing. Ensure to breathe deeply.

Mountain Climbers

In high plank, slowly bring knees to elbows. Feel your core engage. Modify as needed.

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.

Bird Dog

Extend opposite arm and leg in tabletop. Focus on stability and minimal spine movement. Engage your core.

Dead Bug

On your back, with a band around feet, lower one leg at a time. Feel your core stabilize. Avoid lower back strain.

High Plank with Band

In high plank, walk hands out and perform push-ups. Engage your core and maintain a neutral spine.

Inchworm

From standing, walk hands out and back in. Feel your core working and maintain tension in the band.

External Rotation

Seated, pull the band apart with elbows at sides. Feel your shoulders engage. Keep movements small.

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.

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