A typical functional training routine may
include exercises on cable machines, push - ups,
lunges,
side and front planks, hip thrusts, and Russian twists.
Twelve exercises make up the 7 - Minute Workout,
including jumping jacks, wall sits, push - ups, abdominal crunches, chair step - ups, squats, triceps dips on chair, planks, high knees running in place,
lunges, push - up and rotations, and
side planks.