PDF of Workout HERE

Type: Full Body – Functional Strength & Mobility

Duration: About 30 minutes

Overview

Train for Life 005 is a grounded yet energizing session that focuses on functional strength, core integration, and hip mobility. Through three supersets (repeated for three rounds), you’ll build power with unilateral movements, improve hip control, and refine your movement quality. Equipment needs are minimal—just a dumbbell, band, and a chair or stair—which makes this one adaptable and accessible from anywhere.

This workout is perfect for reinforcing everyday movement patterns, supporting posture, and boosting body awareness.

Workout Format

Each set includes two exercises performed in an alternating format for three total rounds.

Set 1 | 3 Rounds – Alternate 1a & 1b

1a. B-Stance Deadlift

• Equipment: Long band

• Reps: 8–12 each side

• Focus: Glute strength, hip hinging, posterior chain

1b. Single Arm Rotational Press

• Equipment: Dumbbell

• Reps: 8–12 each side

• Focus: Core stability, shoulder control, anti-rotation

Set 2 | 3 Rounds – Alternate 2a & 2b

2a. Weighted Step-Ups

• Equipment: Dumbbell and step/stair

• Reps: 8–12 each side

• Focus: Single-leg strength, functional power

2b. Elevated Knee Climber

• Equipment: Chair or wall

• Reps: AMAP (as many as possible)

• Focus: Core strength, shoulder stability, cardiovascular burst

Set 3 | 3 Rounds – Alternate 3a & 3b

3a. Side-Lying Hip Lifts

• Equipment: None

• Reps: 10–20

• Focus: Glute medius activation, lateral hip control

3b. 90/90 Switchbacks

• Equipment: None

• Reps: 10 each side

• Focus: Hip rotation, mobility, and sitting into the hip with intention