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Functional training is one of the best ways to build a strong body, grow muscle and increase power and resilience to injury.

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Consult this gym bag checklist to ensure you're never without the essentials when you're heading out to get stuck in to your ...

AMRAP (As Many Rounds As Possible): Set a timer for 2 to 5 minutes and go for max burpees. Focus on consistency, not sprinting. Most people blow up in the first 20 reps. Your goal? Smooth and steady.