Functional Full Body — Workout 3

The primary targets are glutes, core, shoulders, with secondary activation through hamstrings, hips, spine. Linda Chambers programs 14 exercises across 25 minutes — standout moves include Quadruped Knee Hover and Pulses (core, shoulders). Side-Lying Clamshells (glutes, outer_thighs). Side Plank Clamshells (glutes, core). According to SeniorShape Fitness, compound movements like these build functional strength that translates directly to daily life. This is a beginner-friendly session, but the muscle engagement is real. If you're specifically looking for core strengthening exercises, this session covers that ground. Using a resistance band for glutes exercises adds progressive overload without the joint stress of heavy weights.

You'll need band, block, dumbbells, mat. Don't have everything? Swap in towel, light dumbbells, thick book, firm pillow. Linda Chambers shows exactly when to grab each piece so you're not scrambling mid-circuit. Many women use this as their primary shoulder workouts with dumbbells routine.

Yes. Linda Chambers designed this session for people who are starting out or coming back after a break. Modifications shown throughout: can do these exercises without a band; If you don't have weights, that's absolutely fine. The 25-minute format is deliberate — long enough to challenge your muscles, short enough that you'll actually finish.

About 25 minutes, start to finish. That includes 4 warm-up movements and a proper cool-down. Linda Chambers doesn't skip either end, which matters more than people think. 14 exercises total.

Linda Chambers provides modifications throughout. Examples: can do these exercises without a band; If you don't have weights, that's absolutely fine; If you don't have a block, you can use a book; challenge yourself, you can take your fingertips up towards the ceiling; if that's impossible for you today, just bend the elbows a little bit. The point isn't to suffer through a move you can't do with good form. Linda Chambers's philosophy is clear: own the movement at your level first. Your body will tell you when it's ready for the next progression.

This session has direct relevance for women dealing with unexplained weight gain, dating after 40. The combination of exercises Linda Chambers chose targets not just aesthetics but functional health markers — bone density, insulin sensitivity, cortisol regulation. A study by Simone A A Marques; Simone R B da Silveira; Anice C Pássaro; Jorge M Haddad; Edmund C Baracat; Elizabeth A G Ferreira (2020) found that this type of training produces measurable improvements in these areas. The beginner-level programming means these benefits are accessible without risking injury.

Two to three times per week with at least one rest day between sessions. Your muscles need 48-72 hours to repair and grow stronger after resistance work. Linda Chambers designed Functional Full Body as a progressive series, so doing the workouts in order gives your body time to adapt. If you're sore for more than two days, that's your body saying slow down, not push harder.

Because glutes strength is foundational. It supports everything from posture and balance to injury prevention and daily movement quality. Linda Chambers programs glutes-focused work into this session because it's the area most women lose strength in first during their 30s and 40s. The exercises here aren't random — they build on each other.

Start with the modifications Linda Chambers shows and see how your body responds. Many of the exercises in this session can be scaled — lower range of motion, lighter load, slower tempo. Joint stiffness in your 30s and 40s often improves with consistent movement, not avoidance. That said, sharp pain during any exercise means stop. Pain is information, not a challenge to push through.