Workout Wednesday… How to Functional Workouts You have Never Tried

Workout Wednesday… How to Workouts You have Never Tried


Looking for something different give this a try.


If you are unsure of how to do something in the program below search our youtube channel for a demo video.


Dynamic Warm Up

Weaving Sled Push  

Kettlebell Pistol Front Raise

Single Leg Wall Sit    

Bosu Ball Goblet Squat

Bent Over Dumbbell Row   

DB Close Grip Floor Press    

Med Ball Push Ups



Complete each exercise for 30 seconds then move on to the next exercise in the list.


Rest 1 Minute


Repeat two more times.


Russian Twist           

Single Leg Plank

Side Plank Reach


Complete each exercise for 30 seconds then move on to the next exercise in the list.


Rest 1 Minute


Repeat two more times.


Kettlebell or Dumbell Heavy Carry


Carry for 1 Minute, Change Arms, Repeat 2 more times.


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.

Ray Binkowski Eat by Color


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