Functional Training Workout Wednesday Program

How to Functional Training Program, Better Results in Less Time!

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Functional training allows you to spend less time in the gym. Most of our clients find even though they are spending less time in the gym, they are getting better results with functional training. Spend less time and get better results with functional training.




Not sure what functional training is, looking for some new exercises or maybe you are just plain bored in the gym.


Here is a FREE how to functional training program… right out of our training protocols at FitWorkz.


Strength training: 3 ROUNDS 1min on/ 30 sec off


Landmine windshield wipers

Suspension push ups

KB lunge pass

Weight plate front raise

KB overhead squat

Push the sled

Single leg slider leg curl

Bent over DB row w/ hand on box (switch at 30)

Suspension bicep curl


Metabolics: 1 min on/ 30 sec off


Lunge Jumps

Inch worms

Plank to push-up

Mountain climber (opposite Knee to opposite elbow)








FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.


FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!


Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!


Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.


Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!


#FitWorkzDeKalb #EatbyColor


Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns.
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