Work Out with Us: Full-Body Functional Workout

Need some workout inspo? We’ve got you covered!

We want to show you what it’s like to train TNT style with a quick full-body functional workout that will hit all of your muscle groups and burn some serious calories! So grab your towel, water bottle and dumbbells and work out with us in real-time!

Exercise 1: Combination squat pulse with backward lunge (alternating legs)

Equipment needed: None

Target muscle groups: Legs and booty

• Perform 10 repetitions on each side
• 45-90 seconds rest between sets

Exercise 2: Split squat shoulder press

Equipment needed: Dumbbells

Target muscle groups: Legs and shoulders

• Perform 15 repetitions on each side
• 45-90 seconds rest between sets

Exercise 3: Lying fly

Equipment needed: Dumbbells

Target muscle group: Chest

• Perform 15 repetitions (partial range pulses)
• 45-90 seconds rest between sets

Exercise 4: Side-to-side push-ups

Equipment needed: None

Target muscle group: Chest and triceps

• Perform 12 repetitions (on toes or knees if needed)
• 45-90 seconds rest between sets

Exercise 5: Combination plank with dumbbell rows (alternating sides)

Equipment needed: Dumbbells

Target muscle group: Back and core

• Perform 20 repetitions (10 per arm)
• 45-90 seconds rest between sets

Exercise 6: Skull crushers superset with close grip press

Equipment needed: Dumbbells

Target muscle group: Triceps

• Perform 15 repetitions of each exercise with no rest in between
• 45-90 seconds rest between supersets

Exercise 7: Split squat bicep curl

Equipment needed: Dumbbells

Target muscle group: Legs and biceps

• Perform 15 repetitions on each side
• 45-90 seconds rest between sets

Exercise 8: Single arm reverse flies on hands and  knees

Equipment needed: Dumbbells

Target muscle group: Rear shoulders

• Perform 15 repetitions on each side
• 45-90 seconds rest between sets

Exercise 9: Stiff leg deadlifts

Equipment needed: Dumbbells

Target muscle group: Hamstrings

• Perform 12 repetitions
• 45-90 seconds rest between sets

Exercise 10: Russian twists

Equipment needed: Dumbbell

Target muscle group: Core

• Perform 15 repetitions on each side
• 45-90 seconds rest between sets

Workout notes:

• Beginners to complete 1 set and intermediate/advanced trainers to complete 2 sets.
• Watch the workout for our tips on how to modify the exercises to suit your abilities.
• Using the correct form is essential. Think about the muscle you are targeting when performing each exercise!
• Pay attention to your tempo. Slow it down to make the exercises more challenging.
• Focus on your breathing - in through the nose and out through the mouth.