Functional Fitness for ALL Levels | #TrainwithTMax

Begin week 1 with core movements—pushups, squats, burpees, and planks—and learn proper form, breathing, and safe modifications like elevated pushups and box squats.

Master foundational full-body movements in week 1 day 2, using push-ups, squats, and cardio drills like jumping jacks and high knees, with modifications to improve form, coordination, and core contraction.

Engage in cardio that supports muscle recovery while you sharpen form before increasing speed, using lateral movements, box jumps, step ups, and jump rope.

Week 2 reinforces breathing and form in flutter kicks, lunges, pushups, and mountain climbers, with progressions to knee-ups, chair-assisted sits, and light jumps.

Perform 30-second intervals with an extra round, focusing on balance, technique, controlled landings, and keeping knees over toes in skater and modified skater jumps.

Engage your core and cardio in a garage sweat session that strengthens balance through lunges, thoracic rotation, and synchronized arms and legs, with scalable options and breath cues.

Perform a one-minute core complex of mountain climbers, grasshoppers, and spider climbers to build technique, glute engagement, and body alignment, with modifications using slower pace or elevated surfaces.

Relearn crawling by keeping weight on hands and feet and lifting hips as high as your hamstrings allow. Switch to pulling with hands and pushing with heels, pausing between lunges.

Practice tabata training with 20 seconds on, 10 seconds off, doing burpees, explosive squat jumps, quick footwork, and no-box squats while maintaining a straight core and staying on your toes.

Refine burpees with a controlled rhythm, core engagement, and breathing while coordinating opposite arm and leg movement, using an elevated surface, and finishing with a sprint and lunge.

Activate your nervous system with an isometric workout that emphasizes breathing, full-body contraction, and core stability. Maintain proper alignment, shoulders over wrists, glutes engaged, thighs parallel, and variations for balance.

Engage in an isometric workout to build strength. Keep shoulders over wrists, elbows in, hips up, thighs parallel, feet and knees together, glutes squeezed, and breathe steadily.

Master a week 7 burpee progression with hip hinge, knees over toes, and a straight, tight upper body. Focus on technique before speed and use elevated surfaces to adjust difficulty.

Week 7 day 2 teaches burpees and squats with proper technique, core control, and breathing, using an elevated surface for modification to keep hips high and thighs parallel.

Apply controlled animal-walk movements, distributing weight between hands and feet, push with the hands and pull with the feet, and land with low, flat-footed jumps to boost mobility and technique.

Perform a kitchen squat workout emphasizing core squeeze, breathing, elbows tucked, and glute engagement, with knees over toes, hips up, and a potholder between the knees for challenge.

Perform three movements at full speed on cardio day and switch to real sneakers. Sprint through burpees with high knees, stay on your toes, move your feet quickly, modified burpees.

Set benchmarks to track eight weeks' progress, adding three reps from day one. Maintain elbows tucked, breathing, and reuse same chair, box, or elevated surface for squats and planks.