Marcus Filly shares a 30-day functional bodybuilding workout

Classic bicep curls can help you build big muscles, but they don’t always build the daily strength needed to, say, pick up your toddler.

Coach Marcus Filly has a solution: functional strength training, which allows you to perform muscle movements (think shoulder presses) from positions that engage your whole body (like the Z press). Try it in this 3 day a week workout. Rest a day between sessions.

warming up

Do 1 set of this warm-up, focusing on moving with control.

Inchworm at Perfect Stretch

Catherine Wirsing

full body muscle workout by marcus filly and ebenezer samuel, cscs inchwork for the perfect stretch

Catherine Wirsing

full body muscle workout by marcus filly and ebenezer samuel, cscs inchwork for the perfect stretch

Catherine Wirsing

full body muscle workout by marcus filly and ebenezer samuel, cscs inchwork for the perfect stretch

Catherine Wirsing

Start standing, then bend at the waist and rest your hands on the floor, bending your knees slightly. Tighten your abs. Move your hands forward until you’re in a push-up position (b). Pause, then place your right foot in your right hand and your left foot in your left hand, straightening your legs and lifting your butt high. Bend your knees, squat low. Reverse the movements at the start. This is 1 repetition; do 10.

Superset 1

Do 3 rounds of this superset.

1A. Single Arm Z Kettlebell Press

full body muscle movement workout by marcus filly and samuel ebenezer, cscs single arm kettlebell z press

Catherine Wirsing

Sit on the floor with your legs straight and your core tight, a kettlebell held in your left hand at your shoulder. Keeping your core tight, straighten your left arm, pressing the kettlebell overhead. Pause, then slowly lower it towards your shoulder, taking 3 seconds to do so. Keep your elbow close to your chest as you do this. This is 1 repetition; do 8 to 10 on each side.

1B. Front Cossack Squat

full body muscle movement workout by marcus filly and ebenezer samuel, cscs front rack cossack squat

Catherine Wirsing

Stand with the kettlebells on your shoulders, trunk tight, elbows close to your body (a). Take a step to the left with your left foot, shifting most of your weight to your left glute and thigh. Keep your right leg straight as you do this and let your right toes come off the floor. Sit on your left butt. Press to return to standing. This is 1 repetition; do 8 to 10 on each side.

Eb says: “Struggling with the Cossack?” Instead, do bodyweight side lunges.

1 C. Front rack

full body muscle movement workout by marcus filly and ebenezer samuel, cscs front rack

Catherine Wirsing

Hold the kettlebells at your shoulders, elbows close to your body. Take 30 steps.

Superset 2

Do 3 rounds of this superset.

2A. One Arm Glute Bridge Bench Press

full body muscle movement workout by marcus filly and ebenezer samuel, cscsglute bridge bench single arm press

Catherine Wirsing

Lie down with your shoulder blades on a bench, core tight, a kettlebell in your right hand, held directly to your chest. Squeeze your glutes and abs so your torso is parallel to the floor. It’s the beginning. Bend your elbows and shoulders, lower the kettlebell to your chest, then press down. This is 1 repetition; do 8 to 10 on each side.

2B. Cross Romanian Deadlift

full body muscle movement training by marcus filly and ebenezer samuel, cscscross body romanian deadlift

Catherine Wirsing

Stand with a kettlebell in your right hand, core tight, feet hip-width apart. Bend your knees slightly, push your butt back and slowly lower the kettlebell. Keep it close to your body as you do this and move it across your body, towards your left foot. Stop when you feel tension in your right hamstring or feel your lower back begin to round, whichever comes first. Straighten up by squeezing your glutes. This is 1 repetition; do 8 to 10 on each side.

Eb says: “Aim to take 3 seconds to drop the weight on each rep and focus on how it feels in your glutes. Do you feel it in your back? Lighten the weight.

Superset 3

Do 3 rounds of this superset.

3A. One-arm incline row

full body muscle movement workout by marcus filly and samuel ebenezer, cscssingle arm incline row

Catherine Wirsing

Set an incline bench at a 45 degree angle and lie down with your chest on it, core and glutes tight. Hold a kettlebell in your right hand with your arm hanging down naturally (a). Squeeze your shoulder blades together and row the kettlebell towards your rib cage. Pause for a moment, then lower it back to the start. This is 1 repetition; do 8 to 10 on each side.

Eb says, “You will be tempted to arch your lower back doing this. Avoid this by squeezing your glutes.

3B. Kettlebell Hollow Body Flutter Kick

full body muscle movement workout by marcus filly and ebenezer samuel, cscskettlebell hollowbody flutter kick

Catherine Wirsing

Lie on the floor holding kettlebells on your shoulders. Press your lower back against the floor. Lift your straight legs and shoulder blades off the ground. It’s the beginning. Raise your right leg several inches while lowering your left leg a few inches. Reverse the movement. Do this for 30 seconds.

Eb says: “Your first obligation here: Keep your lower back on the ground. If you feel it starting to arch, slow down the pace of your kicks.

3C. side plank

full body muscle movement workout by marcus filly and ebenezer samuel, cscs side plank

Catherine Wirsing

Lie on your right side, legs straight.

Tighten your abs and land on your right forearm, creating a straight line from shoulders to feet. Hold for 30 seconds on each side.

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Teresa E. Burton