FitRoxAI.com — Functional 55
55 min, Intermediate, ≈450–580 kcal
You need: Kettlebell or dumbbell (8–16 kg), mat
Led by: Luna Vega × ARIA

1. Warm-up — 8 min (Flowing, easy pace)
   • Jumping jacks — 1 min
   • Inchworm walk-out — 1 min
   • Lunge with twist — 1 min
   • Bear crawl — 1 min
   • Squat to overhead reach — 1 min
   • World’s greatest stretch — 1 min/side
   • High knees — 1 min
2. Movement patterns — 15 min (3 rounds: 40 s work, 20 s rest)
   • Kettlebell swing — 40 s
   • Goblet squat — 40 s
   • Push-up — 40 s
   • One-arm dumbbell row — 40 s
   • Farmer’s carry — 40 s
3. AMRAP — 12 min (As many rounds as possible in 12 min)
   • Dumbbell thruster — 8 reps
   • Alternating reverse lunge — 10 reps
   • Russian twist — 12 reps
   • High knees — 30 s
4. Core and carries — 10 min (3 rounds, rest 30 s)
   • Suitcase carry — 40 s/side
   • Side plank — 30 s/side
   • Hollow hold — 30 s
5. Finisher — 5 min (5 rounds: 30 s work, 30 s rest)
   • Burpee — 30 s
6. Cool-down — 5 min (Slow, breathe deep)
   • Child’s pose — 1 min
   • Pigeon stretch — 1 min/side
   • Chest opener — 1 min
   • Box breathing — 1 min

Fuel for this class
Before: Toast with peanut butter and a banana, 60–90 min before.
After: Protein shake and fruit, then a full meal within 2 hours.

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

https://www.fitroxai.com/?p=class&c=functional&lang=en