M I N I M A L I S T
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Introduction
With the number of people training at home or in limited equipment situations on the rise,
I’ve been creating more and more workouts with just the essentials. It’s easy to find a
crushing dumbbell workout or yet another burpee/push up challenge. But in true
Functional Bodybuilding style, these workouts will go further than just getting a pump or
getting your heart rate up.
We strive for developing fantastic physiques while also keeping burnout at bay - so no one
movement pattern gets overworked, you stay free from injury, and build your strength,
stability, and movement quality while enjoying how you look and feel.
These 30 workouts, unlike most of our longer training programs, are not progressive in
nature; they’re a snapshot of the different training styles we use within Functional
Bodybuilding, all with minimal equipment:
• Dumbbells
• Bench
• Jump Rope
• Pull Up Bar
How to Use These Workouts
There are 6 different formats to sample, with 5 workouts each.
FBB Full Body Minimalist - A comprehensive workout for the full body. Ideal for those who
have a little extra time on their hands and want to do a 75min session that covers all their
movement patterns and muscle groups.
FBB Fundamentals - Shorter on time for when you want to knock out a workout that really
focuses on 2-3 fundamental training elements of the FBB methodology. These are meant to
be focused and not comprehensive full-body workouts like Full Body Minimalist.
FBB Minimalist Body Composition - Even with simple equipment you can get a focused
hypertrophy style workout. These powerful supersets and time under tension
combinations are great for leveraging weights to burn fat and build muscle. The Functional
Pump Conditioning finishers are the perfect complement to the hypertrophy focused
lifting.
These are the workouts that you can repeat in successive weeks and follow the following 3week progression with 1-week deload sequence.
SuperSet - Volume and Rest
Week 1 - Rest 75sec x 3 sets
Week 2 - Rest 60sec x 4 sets
Week 3 - Rest 45sec x 5 sets
Week 4 - Deload and drop back to 75sec rest and only 2 sets
FBB Minimalist Challenges - Explore a variety of strength training FBB formats and
challenge your overall fitness. These are timed workouts that will allow you to push your
limits should you want to.
FBB Minimalist Aerobic Bodybuilder - The clear separation between pure aerobic
sessions and Functional Bodybuilding sessions is the hallmark of our Aerobic Bodybuilder
approach. Tackle this style with minimal equipment and reap the benefits of strength work
that spans compound lifts and isolation pump exercises.
FBB Leading Edge - These workout formats sample the most recent and experimental
methods and combinations from FBB. You will dive into specific muscle groups and
experience different styles of challenges with each workout. No two workouts will feel the
same by design.
Got Questions?
Check out the Revival Strength Knowledge Base for answers to the questions we see most
commonly, including abbreviations, substitutions, and more, or join the Functional
Bodybuilding Facebook Group to chat with your fellow athletes. Hover over a movement
name (in most pdf viewers) to link to the demonstration on YouTube, or you can find our
movement library on the Functional Bodybuilding channel (https://youtube.com/
functionalbodybuilding). Enjoy!
FBB Full Body Minimalist
1
Warmup
3 Rounds:
Tempo Example 20X1:
Dumbbell Side Plank Rotations; 8-10reps/arm
2 seconds down
Dumbbell Cross Body Carry; 20m Carry/side
Goblet Kang Squat; 8-10reps
A) Strength Balance SuperSet 1
0 second pause at bottom
X explode up
1 second pause at top
See Knowledge Base for
more information
2-3 sets:
1. Mixed Dumbbell Rack Suitcase Cyclist Squat;
3010; 5reps/side (10 per set); rest 60sec
2. Parallette Plank Supported Dumbbell Row; 20X1;
6-8/arm; rest 60sec and back to 1
B) Strength Balance SuperSet 2
2-3 Sets:
1. Single-Leg DB Cross Body Romanian Deadlift; 3010; 6reps/leg; rest 60sec
2. Glute Bridge Alternating Dumbbell Bench Press; 2020; 10-12reps; rest 60sec
C) FBB Intensive Conditioning: For Time
Run 400m
14 Dumbbell Power Cleans and Jerks R 50/35lbs (Male/Female Rx; scale as needed)
12 Dumbbell Power Cleans 60/45lbs/hand
10 Dumbbell Power Cleans 70/50lbs/hand
Run 400m
14 Alternating Dumbbell Power Snatch 50/35lbs
12 Alternating Dumbbell Power Cleans 60/45lbs
10 Alternating Dumbbell Power Cleans 70/50lbs
Run 400m
*Ideally you would have 3 different size dumbbells to increase your weight as you go
through your reps
(workout continues next page)
FBB FULL BODY MINIMALIST
D) Isolation Finisher
3 Sets:
20sec Dual Dumbbell Hollow Hold
20sec rest
20sec Single Arm Dumbbell Hollow Floor Press L
20sec rest
20sec Single Arm Dumbbell Hollow Floor Press R
20sec rest
20sec Dual Dumbbell Windshield Wipers
20sec rest
Warmup
2
EMOM x 12mins: (Every Minute On the Minute)
1st - Run 30-40sec
2nd - Dual Dumbbell Cuban Press x 6-8reps 2020 tempo
3rd - Alternating Dumbbell Goblet Cossack Squat 2111 x 4/side
A) Strength Balance SuperSet 1
2-3 Sets:
1. Contralateral Dumbbell Overhead Split Squat 2110; 6-8/leg; rest 60sec
2. Single Arm Active Bar Hang; 20-30sec/arm; rest 60sec and back to 1
Strength Balance SuperSet 2
2-3 Sets
1. Dumbbell Hip Thrust; 20X1; 12-15reps; rest 60sec
2. Single Arm Seated Arnold Press; 31X0; 6-8/arm; rest 60sec
C) FBB Controlled Conditioning: For Time @ 80-90% Effort
21 Toes to Bar
18 Dumbbell Burpees
15 Dual DB Deadlift 50/35 (Male/Female Rx; scale as needed)
12 Dual DB Hang Squat Clean 50/35
9 Dual DB Front Rack Reverse Lunge/leg 50/35
(continued next page)
FBB FULL BODY MINIMALIST
1
(continued from page 2)
18 Toes to Bar
15 Dumbbell Burpees
12 Dual DB Deadlift
9 Dual DB Hang Squat Clean
6 Dual DB Front Rack Reverse Lunge/leg
15 Toes to Bar
12 Dumbbell Burpees
9 Dual DB Deadlift
6 Dual DB Hang Squat Clean
3 Dual DB Front Rack Reverse Lunge/leg
D) Isolation Finisher:
3 Sets
Top Down Alternating Dumbbell Curls 30X0 x 6-8/arm
rest 45-60sec
DB Side Plank 30sec/side
rest 45-60sec
Dual Dumbbell Hollow Flutter Kicks - 30-40sec
rest 60-90sec
FBB FULL BODY MINIMALIST
2
3
Warmup
3 Sets:
Tall Plank Lateral Walk 20'/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/arm Light Slow
Scapular Push Ups x 10
A) Strength Balance Giant Set:
4-5 Sets:
1. Dumbbell Front Squat; 41X0 x 8-10reps; rest 45sec
2. Death March; 12 Steps 20X0; rest 45sec
3. Dumbbell Gorilla Rows; 12 Alternating Rows; 20X1; rest 2mins and back to 1
B) FBB Interval Conditioning
For Time @ 80-90% Effort
400 Run
21 DB Hang Power Clean 50/35
21 DB Push Press 50/35
- rest 2mins 600m Run
15 DB Hang Power Clean 60/40
15 DB Push Press 60/40
C) Isolation Finisher
- rest 2mins -
3 Sets:
800m Run
30sec - Tall Kneeling DB Hammer Curls
9 DB Hang Power Clean 70/45
30sec - Rest
9 DB Push Press 70/45
30sec - Right Arm Turkish Sit Ups
30sec - Rest
30sec - Dumbbell Skull Crushers
30sec - Rest
30sec - Left Arm Turkish Sit Ups
FBB FULL BODY MINIMALIST
Warmup
4
3 Sets:
5 DB Windmill/arm
30 Quadruped Shoulder Taps
10 Alternating Underswitch to Crab Reach
30sec Bent Hollow Hold
Strength Balance Giant Set:
4-5 Sets:
1. Single Arm Dumbbell Push Press w/ Eccentric Focus; 6-8reps/arm w/ 4sec Lowering;
rest 45sec
2. Dumbbell Tripod Row; 6-8reps/arm with 1sec hold at top and 3sec lowering;
rest 45sec
3. Dumbbell Plank Alt Knee to Elbow; 30-45sec continuous hold with alternating knee taps
to elbows; rest 90sec and back to 1
B) FBB Dumbbell Intensity Conditioning
For Time (INTENSITY):
1-2-3-4-5-6-7-8-9-10
Toes to Bar
Dual Dumbbell Power Clean and Jerk 50/35lbs
C) Isolation Finisher
3 Sets:
30sec - DB Star Plank R
30sec - Rest
30sec - Crush Grip Floor Press at 2020 tempo
30sec - Rest
30sec - DB Star Plank L
30sec - Rest
30sec - Plank Army Crawlers
FBB FULL BODY MINIMALIST
Warmup
4 Rounds Not for Time:
Run 100m
10m Quadruped Crawl Forward
10m Quadruped Crawl Reverse
Run 100m
15sec Passive Bar Hang
5m Quadruped Lateral Crawl R
5m Quadruped Lateral Crawl L
A) Strength Balance Giant Set
4 sets:
1. DB Suitcase Drop Lunge 10/leg; rest 30sec
2. DB Glute Bridge Single Arm Bench Press 8/arm; rest 30sec
3. DB Romanian Deadlift 12 Reps; rest 30sec
4. DB Single Arm Tripod Row x 8/arm; rest 90-120sec and back to 1
B) FBB Dumbbell Conditioning
For time @ 95% (INTENSITY)
3-6-9-12-9-6-3
Dumbbell Snatch R
Dumbbell Snatch L
Burpee Over Dumbbell Lateral
C) Isolation Finisher
EMOM x 12mins:
1st - 10 Hollow Body DB Single Arm Floor Press/arm
2nd - 10 Tall Kneeling DB Windmill R
3rd - 20 L Crunches
4th - 10 Tall Kneeling DB Windmill L
FBB FULL BODY MINIMALIST
5
FBB Fundamentals
1
Warmup
3-4 Sets:
10 Bird Dog/side
rest 15sec
30sec Forearm Plank
rest 15sec
30sec Plank March
rest 15sec
5 Plank Walk Outs
rest 60-90sec
A) Time Under Tension Strength Balance SuperSet
3-4 Sets:
1. Goblet Squat; 32X1; 8,8,8; rest 60sec
2. Suitcase Split Squat; 20X1; 5-6/leg; rest 60sec
3. Strict Pull Up; 31X2; 3-5reps; rest 60sec
B) Time Under Tension Strength Balance SuperSet
3 Sets:
1. Dumbbell Single Leg Romanian Deadlift; 31X1; 5-6/leg; rest 60sec
2. Single Arm Dumbbell Press; (Seated) 31X1; 6-8reps/arm; rest 60sec
C) Controlled Conditioning
12mins Continuous :
12 Bench Dips
8 Alternating DB Gorilla Rows
4 Strict Toes to Bar
2 Hollow Body Wall Walks
F B B F U N D A M E N TA L S
Warmup
3-4 Sets:
5 Half Kneeling Single Arm DB Press/arm
20sec DB Side Plank (hold DB in top arm)
30sec Dead Bug
A) Skilled Hip Speed SuperSet
4 Sets:
1. Cross Body Dumbbell Muscle Snatch; 6-8 reps/arm; rest 60sec
2. Single Arm Dumbbell Push Press; 40X0; 6-8reps/arm rest 60sec
B) Upper Push and Pull SuperSet
3 Sets:
1. Dumbbell Bench Press; 30X0; 8-10reps; rest 45sec
2. Clapping Push Ups; 20sec AMRAP; rest 45sec
3. Chin Over Vertical Plane Pull Up Hold; 30sec; rest 90sec - back to top
(If you cannot support your own weight up to the bar - place a box beneath your feet
and make an effort to perform as much of the hold with your upper body strength - only
using your feet to support you just enough)
C) FBB Work Rest Intervals
4 Sets - Consistent Effort Every Set:
14 Dumbbell Deadlifts
14 Reactive Bench/Box Step Ups/leg
14 Burpees
Rest 60sec between sets
F B B F U N D A M E N TA L S
2
Warmup
5 Rounds:
1min Easy Jump Rope Singles
3
5 Curtsy Squats/leg
5 Cossack Squats/leg
10 Sit Ups
A) Unilateral Lower Body Strength Balance SuperSet
3 Sets:
1. Goblet Loaded Box Step Down; 40X1 6/leg; rest 60sec
2. Split Stance Dumbbell Romanian Deadlift; 4111; 5-7/leg; rest 60sec and back to 1
*Box height is at knee height when standing on the floor
B) Antagonist Lunge/Pull SuperSet
3 Sets:
1. Dumbbell Suitcase Walking Lunge; 20X0; 12-16 steps continuous; rest 60sec
2. Single Arm Dumbbell Torso Row; 30X0; 6-8/arm; rest 60sec and back to 1
C) Sub-maximal Time Conditioning
For Time @ 75%:
15-12-9-6-3
DB Snatch R
DB Snatch L
Box Jump Step Down
REST AS NEEDED
For Time @ 75%:
2-4-6-8-10-12-14
Dual Seated Arnold Press
Dumbbell Hip Thrust
Choose moderate loads for you today
F B B F U N D A M E N TA L S
Warmup
4 Sets:
50' Bear Crawl
10 Blackburns
10 Scapular Pull Ups
A) Upper Push and Pull Absolute Strength
3 Sets:
1. Single Arm Dumbbell Bench Press; 22X0; 5-7/arm; rest 60sec
2. Mixed Grip Pull Up 2.2.2.2; rest 60sec and back to 1*
*Mixed Grip Pull Ups - 2 reps, rest 5sec, 2 reps, rest 5sec, 2 reps, rest 5sec, 2 reps. DONE
Switch grips every 2 reps (weighted if you can with DB between legs).
B) Upper Push and Pull Strength Balance and Skill
3 Sets:
1. Half Kneeling DB Arnold Press; 21X1; 6-8/arm; rest 60sec
2. Single Arm Dumbbell Bent Over Row; 21X1; 6-8/arm; rest 60sec
3. Strict Handstand Push-up Negatives; 4sec Lowering; 4-5reps; rest 2mins
C) FBB Chipper Conditioning
Run 400m
20 Dumbbell Strict Press
Run 400m
30 DB Rack Tall Kneeling to Standing
Run 400m
40 Dumbbell Alternating Push Press (20/arm)
F B B F U N D A M E N TA L S
4
Warmup
3 Sets:
5
30sec Wall Facing Handstand (bring hands directly under
shoulder)
30sec Passive Bar Hang
10m Goblet Duck Walk
30sec Hollow Hold
A) Structural Balance Lunge Push Giant Set
3-4 Sets:
1. Suitcase Reverse Lunge to Knee Lift; 21X1; 6/leg; rest
60sec
2. Offset Push Up; 20X2; 6/arm; rest 60sec
3. Goblet Cossack Squat; 21X1; 6/leg; rest 60sec
4. Alternating DB Z Press; 30X1; 5-7/arm; rest 60sec and back to 1
B) Incomplete Rest FBB Conditioning
4 Sets :
3 Turkish Get Up/arm; rest 15sec
6 Renegade Rows; rest 15sec
9 Strict Toes to Bar; rest 15sec
12 Dumbbell Burpee Step Ups; rest walk 2mins between sets
C) Calm and Cool Down
Static Back - 5mins
F B B F U N D A M E N TA L S
Minimalist Body Composition
Warmup
3 Sets:
12 Prone Scapular Retractions
10 Drop Lunge to Knee Lift/leg - 1-3"
30sec Quadruped Shoulder Taps
A) Time Under Tension SuperSet 1
3 Sets:
1. Goblet Split Squat; 2110; 8-10/leg; rest 75sec
2. Pronated Strict Pull Up; 2011; 8-10reps; rest 75sec
B) Time Under Tension SuperSet 2
3 Sets:
1. Cyclist Dumbbell Front Rack Squats; 31X0; 8-10 reps;
rest 75sec
2. Chainsaw Row; 20X2; 8-10/arm; rest 75sec
C) 5 Minute Drill - Muscle Endurance
5min AMRAP:
2-4-6-8-10-12...keep adding 2 reps per round
Renegade Rows
*25 Double Unders between rounds
rest 2mins
5min AMRAP:
2-4-6-8-10-12...keep adding 2 reps per round
Strict Knees to Elbows
Alternating DB Thrusters
MINIMALIST BODY COMPOSITION
1
2
Warmup
3 Sets:
5 Goblet Good Morning 3030
5 Single Arm Cuban Press/arm Slow
60sec Jump Rope Singles
rest as needed
A) Time Under Tension SuperSet 1
3 Sets:
1. Dumbbell Romanian Deadlift; 3131; 6-8reps; rest 75sec
2. Dumbbell Z Press 3020; 8-10reps; rest 75sec and back to 1
B) Time Under Tension SuperSet 2
3 Sets:
1. B Stance Dumbbell Hip Thrust 3110; 6-8/leg; rest 75sec
2. Seated Alternating Dumbbell Arnold Press; 2111; 8-10/arm; rest 75sec and back to 1
C) 5min Drills - Muscle Endurance
5min AMRAP:
1-2-3-4-5-6....
DB Bench Press 65/45lbs
Strict Pull Up
rest 2mins
5min AMRAP:
1-2-3-4-5-6....
Wall Walks
2-4-6-8-10....
Strict Toes to Bar
MINIMALIST BODY COMPOSITION
Warmup
3 Sets:
Single Arm DB OH Carry x 10m/arm
Scapular Push Ups x 10
Passive Bar Hang x 30sec
A) Time Under Tension SuperSet 1
3 Sets:
1. Dumbbell Bench Press; 31X0; 10-12reps; rest 75sec
2. Dumbbell Bent Over Row;30X1; 10-12reps; rest 75sec back to 1
B) Time Under Tension SuperSet 2
3 Sets:
1. Bench Dips; 2020; 10-12reps; rest 75sec
*Wtd with dumbbell between legs
2. Dumbbell 1 1/4 Curl; 12-14reps; rest 75sec back to 1
C) Strict/Isometric meets Dynamic
15mins Continuous Movement:
20sec Bent Hollow Hold
15m Quadruped Crawl Forwards
15m Quadruped Crawl Backwards
10 Dual DB Power Clean and Push Press
5 Strict Chest to Bar Pull Ups
MINIMALIST BODY COMPOSITION
3
Warmup
3 Sets:
4
20 Frog Pump + 20sec Isometric Contraction at top of last rep
-rest 30sec8-10 Goblet Curtsy Step Down/leg
-rest as neededA) Time Under Tension SuperSet 1
3 Sets:
1. Death March; 30X0; 6-8/leg; rest 75sec
2. Suitcase Rear Foot Elevated Split Squat; 2110; 8-10/leg; rest 75sec and back to 1
B) Time Under Tension SuperSet 2
3 Sets:
1. Glute Bridge V Walkouts; 12-15reps; rest 75sec
2. Goblet Cossack Squat; 30X0; 12-16reps alternating legs; rest 75sec and back to 1
C) Work Rest Volume Sets
Every 6mins x 3 sets:
50 Double Unders
35 Air Squats
20 Alt Dumbbell Power Snatch
10 Burpees
MINIMALIST BODY COMPOSITION
Warmup
3 Sets:
Yoga Push Up x 8
Prone Snow Angels x 8
Scapular Pull Ups x 8
Side Plank Rotations x 8/side
*move slow and deliberately
A) Time Under Tension Giant Set
4 Sets:
1. Tall Kneeling Alternating DB Press; 2111; 8-10/arm; rest 75sec
2. Narrow Grip Tricep Push Up; 3011; 8-10reps; rest 75sec
3. Hammer Curl; 40X1; 8-10reps ; rest 75sec and back to 1
B) Abdominal Interval Training
3 Sets:
10 Kipping Toes to Bar
20 Anchored Feet Sit Ups
60 Double Unders
rest walk 2-3mins between sets
C) Core Isometric Finisher
3 Sets:
30sec - DB Star Plank R
30sec - DB Star Plank L
30sec - Dual DB Hollow Flutter Kicks
MINIMALIST BODY COMPOSITION
5
1
Minimalist Challenges
Warmup
3 Sets:
Bodyweight Hip Thrust x 20 reps; rest 30sec
Scapular Pull Ups x 10-12reps; rest 30sec
Bodyweight Split Squat x 10/leg; rest 60sec
A) Squat & Pull Antagonist SuperSet
3 Sets:
1. Dumbbell Front Squats; 4020; 10-12reps; rest 30sec
2. Strict Pull Up 31X1 x 8-12reps (use your jump stretch band to assist these as needed or
perform Pull Up Negatives 5sec down x 4-5reps); rest 30sec
3. Alternating Dumbbell Gorilla Row; 30X1; 6-8/side alternating; rest 90sec and back to top
B) FBB Minimalist Challenge: Couplet of Couplets
For Time:
10-9-8-7-6-5-4-3-2-1
Goblet Curtsy Squat R
Goblet Curtsy Squat L
*5 Dumbbell Burpees Between Each Round
rest 5mins
For Time:
10-9-8-7-6-5-4-3-2-1
Chainsaw Row R
Chainsaw Row L
*2 Alternating Single Arm Devils Press between each round
C) FBB Core Isolation Finisher: 3 Sets Not For Time
10 Wtd Sit Ups
10 Dual Dumbbell Windshield Wipers
20sec Single Arm Plank/side
MINIMALIST CHALLENGES
Warmup
3 Sets:
Quadruped Hip Extensions x 10/leg; rest 30sec
Scapular Pull Ups x 10-12reps; rest 30sec
Bodyweight Split Squat x 10/leg; rest 60sec
A) Strength Endurance EMOM
EMOM x 16-20mins (choose 4 or 5 rounds of this):
1st - Single Arm Bent Over Row + Single Arm Dumbbell Muscle Clean + Single Arm DB
Rack Reverse Lunge x 3 Complexes/arm
2nd - Half Kneeling Filly Press x 6-8/side
3rd - 12 Dual Dumbbell Curls w/ Isometric Hold at top for 2sec/rep
4th - 20sec Star Plank/side
B) FBB Minimalist Challenge
For Time:
50 Man Makers
*at the top of every 2mins you must complete 25 Double Unders
*Dumbbell Man Makers are performed with 2 push ups on every rep. If you are
challenged too much by this number of total push ups you can
scale back to 1 push up per repetition.
16min Time Cap
C) FBB Isometric Core Finisher: 3 Sets
45sec Reverse Plank Bridge
15sec/leg Single Leg Tuck L Hang
20sec/side Single Arm Plank
MINIMALIST CHALLENGES
2
Warmup
3
4 Sets:
10 Low Switch Cossack Squat 5/leg
10 V Ups
3 Spinal Segmentation CARs
A) Structural Balance (Squat + Upper Pull)
Every 90sec x 12 sets (18mins Total - one move per 90 sec):
1st - DB Rear Foot Elevated Split Squats 20X0 x 8-10/leg
2nd - Alternating DB Gorilla Rows 20X0 x 6-8/arm
3rd - Goblet Wall Sit with Pulse x 45sec
Every 90sec complete one exercise (both sides of the body). At the start of the clock perform
the 1st exercise listed. At the 1:30 mark you begin the 2nd. At the 3:00 make you begin the
3rd. Then at 4:30 you will restart the 1st and so forth until each has been completed 4x each.
B) FBB Minimalist Challenge
4 Rounds For Time:
10 Alternating DB Thrusters
10 Tuck Ups from Pull Up bar
rest 3mins
4 Rounds For Time:
10 Alternating DB Reverse Lunge
8 Renegade Rows
rest 3mins
4 Rounds for Time:
15 Air Squats
45 Double Unders
C) FBB Isometric Core Finisher: 3-4 Sets
20sec/side Star Plank
20sec Tuck L Hang
20sec/side Contralateral Plank
MINIMALIST CHALLENGES
Warmup
3 Sets:
10 Prone Scapular Retractions
10 Tall Kneeling Band Pull-Aparts
5/side Single Arm DB Floor Press @2112
30 sec Reverse Plank Bridge
A) Hip Extension & Push Antagonist SuperSet
3 Sets:
1. Glute Bridge DB Floor Press; 2020 x 10-12reps; rest 30sec
2. Dumbbell Romanian Deadlift; 4020 x 10-12reps; rest 30sec
3. Glute Loop Dumbbell Hip Thrust; 20X2; 10-12reps; rest 90sec (back to top)
B) FBB Minimalist Challenge
15 Rounds:
1 Wall Walk
2 DB Turkish Get Ups (1/arm)
3 Pike Handstand Push Ups
4 Candlestick Roll Up*
*Scale by placing a bench or stacked mats behind you to elevate your body above your feet
more.
C) FBB Core Isolation Finisher
3-4 Sets Not For Time:
20 Alternating Single Leg V Ups
20 Windshield Wipers
MINIMALIST CHALLENGES
4
Warmup
3 Sets:
6 Star Plank Rotations/arm
6 Push Up to Alternating Toe Tap
10m Quadruped Crawl
10m Reverse Quadruped Crawl
A) Fatigued Structural Balance Giant Set
3-4 Sets:
1. Breath - 30sec Mountain Climbers; directly into
2. Structural - 10/leg Dumbbell Russian Step Up 20X0; rest 60sec
3. Breath - Dumbbell Burpees x 12reps directly into
4. Structural Balance - Alternating Plank Dumbbell Row 20X0 x 12reps; rest 60sec
and back to 1
B) FBB Minimalist Challenge
For Time:
100 Double Under Buy In
-then4 Rounds
10 DB Walking Lunge
10 Dumbbell Power Clean and Jerk
-then100 Double Under Cash Out
rest 3mins
C) Unilateral Isometric Core Finisher
3-4 Sets:
20sec Single Leg Reverse Plank Bridge/side
20sec Single Leg Tuck L-Sit/side
20sec Single Arm DB Plank Supported Row
Isometric/arm
For Time:
30 Box Jump Step Down Buy In
-then4 Rounds
10 Alt DB Gorilla Rows
10 Air Squats
-then30 Box Jump Step Down Cash Out
MINIMALIST CHALLENGES
5
1
Minimalist Aerobic Bodybuilder
Warmup
2-3 Sets:
Yoga Push Up x 10
Prone Snow Angels x 10
Scapular Pull Ups x 10
A) FBB Aerobic Hot Start
6-8 Rounds Continuous:
30sec Plank
20 Double Unders
15m Single Arm DB Overhead Carry/arm
B) FBB Scapular Foundations SuperSet 1
3 Sets:
1. Half Kneeling Dumbbell Arnold Press; 2111; 8-10/arm; rest
30sec
2. RKC Plank; 45-60sec; rest 30sec
3. Dual Dumbbell Prone Row; 11X2; 8-10/reps; rest 90sec and
back to 1
C) FBB Scapular Foundations SuperSet 2
3 Sets:
1. Wide Grip Strict Pull Up; 4-6reps; rest 30sec
2. Archer Push Up;10X0; 5-6/arm; rest 30sec
3. Single Arm Farmers Walk; 20m/arm; rest 90sec and back to 1
MINIMALIST AEROBIC BODYBUILDER
Warmup
2-3 sets:
8 Curtsy Squats/leg
Glute Bridge x 15reps (pause 1sec at top)
Wall Sit 30sec
A) FBB Hips and Glute Foundations SuperSet 1
3 Sets:
1. Feet Elevated Dumbbell Glute Bridge; 10X0; 20reps; rest 45sec
2. Dumbbell Single Leg Romanian Deadlift; 10/leg 20X0; rest 45sec
3. Hamstring Plank; 30sec; rest 45sec and back to 1
B) FBB Hips and Glute Foundations SuperSet 2
3 Sets:
1. Dumbbell Suitcase Reverse Lunge; 10-12/leg; 20X0; rest 30sec
2. Feet Elevated Plank; 45sec; rest 30sec
3. Chin Over Bar Tuck L Hold; 30-45sec; rest 90sec and back to 1
C) Aerobic Increase Percentage Finisher
8 Mins @ 75% Aerobic Effort:
60 Single Under Jump Ropes
10 Jump Lunges
10 Sit Ups
rest 2mins
8 Mins Continuous:
100m Run @ 80% Aerobic Effort
12 Alternating DB Step Ups
30m DB Overhead carry
MINIMALIST AEROBIC BODYBUILDER
2
Warmup
2-3 sets:
3
Tall Plank Lateral Walk 20'/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/arm Light Slow
Dual Dumbbell Bent Over Row x 12reps
A) Scapular Strength and Core Foundations SuperSet 1
3 Sets:
1. Half Kneeling DB Cross Body Press; 20X0; 10-12/arm; rest 30sec
2. Dumbbell Russian Twist: 30reps; rest 30sec
3. Dumbbell Plank Row; 20X0; 8-10/arm; rest 90sec and back to 1
B) Scapular Strength and Core Foundations SuperSet 2
3 Sets:
1 .Tuck L-Hang; 30-45sec; rest 30sec
2. Glute Bridge Dumbbell Floor Press; 20X0; 10-12reps; rest 30sec
3. Push Up Complex:
20sec Max Reps Push Ups
20sec Max Reps Bench Dips
rest 2mins and back to 1
C) Aerobic Increase Percentage Finisher
16min Continuous:
20m DB Single Arm OH Carry/arm
15sec Chin Over Bar Hold
12 Sit Ups
12 Step Ups 6/leg
15sec Extended Plank
*Every 4mins attempt to increase your speed on the sit ups and step ups. Start slower
and build up.
MINIMALIST AEROBIC BODYBUILDER
Warmup
2-3 Sets:
Scapular Push Ups x 10
Active Bar Hang x 30sec
10 Dumbbell Jefferson Curl
A) FBB Hot Start Aerobics
6-8 Sets w/ Rest:
30 Double Unders
10 Alternating Single Leg V Ups
10 Prisoner Jump Lunges
30sec Extended Reverse Plank Bridge
rest 60sec
B) Upper Body and Rotation Strength Foundations SuperSet 1
3 Sets:
1. Single Arm Dumbbell Z Press; 20X1; 8/arm; rest 60sec
2. Glute Bridge Alternating Dumbbell Bench Press (Top Down); 8-10/arm; 20X0;
rest 60sec
3. Alternating Dumbbell Curls; 30X0; 8/arm; rest 60sec and back to 1
C) Upper Body and Rotation Strength Foundations SuperSet 2
3 Sets:
Turkish Get Up; 3/arm; rest 30sec
Dumbbell Side Plank Rotations; 10/side; 2020;
rest 30sec
Strict Toes to Bar; 3110; 8-10reps; rest 90sec x 3
*scaling option for today is Supine Toes to Bar
MINIMALIST AEROBIC BODYBUILDER
4
Warmup
5
2-3 Sets:
Box Step Down x 8/leg
Quadruped HIP CARs x 4/leg (10sec/rep)
A) FBB Positional Strength Prep
2 Sets:
1. Goblet Kang Squat; 8-10reps; rest as needed
2. Single Leg Glute Bridge; 10/leg; 20X0; rest as needed and back to 1
B) FBB Legs and Glute Foundations SuperSet 1
3 Sets:
1. Dumbbell Suitcase Cyclist Squat;5050; 6-8reps; rest 90sec
2. Split Stance Dumbbell Romanian Deadlift; 10-12/leg 30X0; rest 90sec and back to 1
C) FBB Unilateral and Isometrics Foundations SuperSet 2
3 Sets:
1. Dumbbell Suitcase Box Step Up; 10/leg; 20X0; rest 45sec
2. Plank March; 20reps/arm alternating; rest 45sec
3. Goblet Loaded Wall Sit; 60sec; rest 45sec and back to 1
D) FBB Scap Core Carry Run Finisher
3 Sets:
Run 200m
Farmers Carry 50m
Run 200m
4 Wall Walks
Run 200m
10 Knees to Elbows
rest walk 2:00 between sets
MINIMALIST AEROBIC BODYBUILDER
FBB Leading Edge
Warmup
3-4 Sets:
10 Goblet Low Switch Cossack Squat 5/leg
10 Tuck up to V Up
3 Spinal Segmentation CARs
A) DBB Dumbbell Olympic Lifts
Every 60sec x 8 Sets:
2 Snatch High Pull R
2 Hang Muscle Snatch R
2 Hang Power Snatch R
2 Snatch High Pull L
2 Hang Muscle Snatch L
2 Hang Power Snatch L
B) Lower Body Strength Giant Set
3-4 Sets:
1. DB Rack Drop Lunge; 20X0 x 14-16 reps Alternating; rest 30sec
2. DB Suitcase Cyclist Squat; 2020; 6-10reps; rest 30sec
3. Jump Squats x 10 reps (get up high); rest 2mins
C) FBB EMOM Finisher: Hip Abduction and Glute Focus
EMOM x 10mins
1st - Foot Elevated Single Leg Glute Bridge x 10/leg
2nd - Jane Fondas x 15/side
FBB LEADING EDGE
1
Warmup
4 Sets:
5 Half Kneeling DB Windmill R
2
5 Half Kneeling DB Windmill L
30sec Bent Hollow Hold with Single Leg Extension (15sec/leg)
5 Offset Push Ups R 20X0
5 Offset Push Ups L 20X0
30 Leg Lift Overs 15sec/side
A) Timed Absolute Strength
Every 75sec x 8:
1st - Dumbbell Bench Press 21X0 x 8-12reps
2nd - Extended Wall Plank x 30sec
*every 75sec begin a new movement alternating back and forth between 1st and 2nd. 4
sets of each by the end.
B) FBB Muscle Endurance
C) FBB Continuous Effort Conditioning
For Time:
For Time - Sustain a Steady Pace:
6 Feet Elevated Push Ups
20 Burpees
60 Double Unders
-into-
8 Feet Elevated Push Ups
20-15-10
50 Double Unders
Dual Dumbbell Floor Press
10 Feet Elevated Push Ups
30-20-10
40 Double Unders
Dual DB Hollow Rocks
12 Feet Elevated Push Ups
-into-
30 Double Unders
35 Burpees
14 Feet Elevated Push Ups
-into-
20 Double Unders
20-15-10
Wtd Bench Dips 25/15lbs in lap
40-30-20
Tuck ups
FBB LEADING EDGE
Warmup
EMOM x 12mins:
1st - DB Box Step Down x 6/leg 20X0
2nd - Prone Scapular Retractions x 20
3rd - Duck Walk 15m
A) Positional Prep Work
3 Sets:
3 Goblet Good Morning @ 3111 + 3 Goblet Kang Squat @ 3131;
light load - focus on great positions - rest as needed
*after each set perform 20 Straight Arm DB Russian Twists
B) Absolute Strength Squat and Pull
3 Sets:
1. DB Front Squat; 32X1; 6-8reps; rest 30sec
2. Lean Away Strict Pull UP; 31X1; 4-6reps; rest 30sec
3. Single Arm Dumbbell Bent Over Elbowing Row; 10X1; 10-12/arm; rest 2mins back to top
C) FBB Power Work
3-4 Sets @ TOUGH Effort w/ Speed:
24 Jump Lunges Alternating Legs; rest 15sec
12 Alternating DB Thrusters; rest 15sec
16 Alternating DB Gorilla Rows 8/arm; rest 2-3mins between sets
FBB LEADING EDGE
3
Warmup
3-4 Sets:
4
10 Blackburns
5 Single Arm DB Floor Press/side @2112
30 sec Reverse Plank Bridge
A) Strength Focused Conditioning
4 rounds for time:
10 Alternating DB Bench Press Top Down
10 Strict Pull Ups
10 Hand Release T Push Ups
20sec Tuck L Hang
B) Increasing Effort - FBB Aerobic Threshold Work
3-5 sets:
8 Alternating DB Complex (1 Complex = DB Snatch + DB Push Press); rest 15sec
15 Anchored Feet Wtd Sit Ups; rest 15sec
10 Alternating Single Arm DB Devils Press; rest 15sec
60 Double Unders; rest 90sec
*Every set attempt to increase your pace. Stop your sets when you cannot increase your
effort
C) FBB Isometric Core Finisher
2 Sets:
30sec DB Side Plank R
30sec DB Side Plank L
60sec Rest
30sec Hamstring Plank
30sec Glute Bridge
60sec Rest
30sec Single Arm Plank R
30sec Single Arm Plank L
60sec Rest
FBB LEADING EDGE
Warmup
3 Sets:
Right Arm Half Kneeling DB Press @ 30X1 x 5 reps
10 Scapular Push Ups on Hands
Left Arm Half Kneeling DB Press @ 30X1 x 5 reps
10 Scapular Push Ups on Elbows
30sec Reverse Plank Bridge
A) Absolute Strength Work - Upper Push and Pull
3 Sets:
5 Dumbbell Strict Press 20X0
10 Alternating DB Push Press 10X0
rest 30sec
4 L-Sit Strict Pull Ups
3 Strict C2B Pull Ups
2 Strict Pull Ups
rest 90-120sec
B) FBB Interval Training: Gymnastics/Weights
3-4 sets:
12 Dual DB Bent Over Rows
12 Clapping Push Ups
50 Double Unders
rest walk 90-120sec between sets
C) FBB Interval Training: Gymnastics/Weights
3-4 sets:
12 Dumbbell Floor Press
12 Alternating DB Hang Clean to Jerk
50 Mountain Climbers
rest walk 90sec between sets
D) FBB Isolation Finisher
3-4 Sets:
12 Dumbbell Zottman Curls
12 Dumbbell Skull Crushers
12 Bent Over Dumbbell Reverse Fly
FBB LEADING EDGE
5
What’s Next?
These minimalist workouts showcase the versatility of Functional Bodybuilding for many
different uses such as developing aerobic capacity, aesthetic-focused hypertrophy, and
challenging general fitness strength and conditioning work.
Take your Functional Bodybuilding journey further with one of our program
recommendations:
Aerobic Bodybuilder - 8 week focused training cycle; full equipment. Workouts are split
into aerobic development, particularly in a mixed modal setting, alongside balanced
strength sessions that can be performed separately or together.
Functional Body Composition - 8 week focused training cycle; full equipment. 5
hypertrophy-focused sessions per week to get your muscles popping!
Persist - subscription training program with full equipment and minimalist/bodyweight
options all included. Come experience the latest in Functional Bodybuilding with a mix of
hypertrophy, strength and structural balance, conditioning work, Olympic lifting, and more.
Two week free trial!
Questions about which program is right for you? Send us an email at support@revivalstrength.com and we’d be happy to make a recommendation.
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