Life may be uncertain – but your workouts don’t have to be. If you train at home, especially with limited equipment, it’s a chore – and a bore – to scroll through the Internet every time you want to get your sweat on and try to find something that works. By the time you figure out how to swap your jump rope for a rower, you’ve lost half your motivation.
Not only that, but random workouts get random results. Monday’s burpee challenge right into Tuesday’s push-up marathon will have your shoulders begging for mercy. Meanwhile, you haven’t pumped your rump in weeks, and what’s going on with your core?
Smart training means not only meeting the needs of today, but also keeping your body going strong for the long haul. Want to crush your sixties, seventies, and beyond? Staying out of injury now and building strength, mobility, and quality movement will serve you well for years to come. With Functional Bodybuilding, you’ll find workouts that balance movement patterns to avoid overuse injuries, and give you the perfect mix of days to push yourself and days to take it easy and recover.
In these uncertain times, gym access may be limited – or off limits altogether. You may have some equipment at home, or you may work out in a corner of a tiny apartment. Fortunately, Functional Bodybuilding uses an enormous movement library to design workouts for you that will keep you progressing week by week, even with nothing but your own bodyweight. And the Persist: Minimalist program includes both bodyweight and low equipment tracks, so your options are all covered – you can mix and match each day depending on what you have available.
After working with clients in a huge range of equipment situations and stations in life, we’ve proved that even with minimal equipment or none at all, you can still make progress on your strength, conditioning, and skills. Functional Bodybuilding builds you up week by week, connecting you to the feeling of making progress that makes training feel fun and rewarding.
While some athletes love to just show up and follow what’s written, you may like to go beyond the workout and learn more about training concepts and the purpose behind each progression. Persist: Minimalist includes daily training notes to give you a focus for the day and get more out of your training by understanding the purpose of each section. We also provide a weekly coaching video with some broader insights into the program – perfect for the coaches and thinking athletes out there. Every movement also has video demonstration.
And if you have questions about the workouts or would like a form check, the program comes with athlete support – as well as access to our supportive community on Facebook.
All programming is created by Marcus Filly, 6x CrossFit Games athlete and the creator of Functional Bodybuilding. As both a seasoned athlete and professional coach with decades of experience, Marcus has helped thousands of clients and participants around the world Look Good and Move Well.
Being an athlete is so much more than what you do in your 60-minute workout. Persist: Minimalist will nurture your body before, during, and after training. Every workout includes a thoughtful warmup and mobility-focused cool-down (beginning in Week 3). On rest days, you’ll be guided through active recovery flows that introduce you to breathing concepts, extra mobility work, Functional Range Conditioning for joint health, and gentle ways to take care of your body.
On Sundays, “working in” lessons create a weekly time to reflect and further enhance your training, along with nutrition tips and mental training exercises.
Monthly subscription: 2 WEEKS FREE; $39 USD for individuals thereafter; pause or cancel any time. Gyms who are using this for groups, please sign up for the group license instead. ($79/mo, 2 week free trial)
The variety was a massive point of interest. The concept of focus, constant work that prioritised quality over quantity. The coaching cues regarding tempo and intensity were so good, they allowed me to consider what my effort actually feels like. Initially I wanted barbells but to be honest - I haven’t missed them. Although I’ll enjoy picking one up again in the future!
The workouts have been challenging and they are far better than any workout I could come up myself. I also like receiving the body weight workouts as well; these give me options and a good workout plan to follow should I ever have a scenario where I cannot use any equipment.
I felt like even though the sessions were getting harder every week, I was able to manage them better and better every time. In the end, even the most strenuous sessions got me having fun instead of huffing and puffing all the time.
Prices may fluctuate but will give you a ballpark. Bodyweight only movements are also included in Persist: Minimalist, but if you want to expand your options we recommend the following:
Mini Band set – $11
Pull up bar – $29
Sliders – $9
Glute Loop – $11
Stability Ball – $20
Once you register for the program, we will set you up with an account for TrueCoach, our workout delivery platform.
Training starts on the first Monday after you register, but you’ll get some bonus workouts to start right away if you’re waiting. Workouts are visible a week at a time.
Both the bodyweight and low equipment tracks will be loaded, and within each workout you’ll see demo videos for each move and places to write notes for yourself, as well as contact athlete support. You can also upload photos or videos.
We provide a Program Information guide and answers to all your questions, so you can get started as seamlessly as possible.
You will not be charged for the program for the first two weeks, and your billing date will be monthly thereafter. If you need to cancel or pause your subscription, you can do so any time at the My Account page of our website. Our support team is also ready to help if you have any issues whatsoever.
Most of our other programs are limited cycles, and end after 8-12 weeks. Persist: Minimalist is an ongoing subscription, so you’ll never run out of Functional Bodybuilding training. The program runs in six-week builds, so you’ll progress your strength and conditioning, then move into a new training design to work on different skills.
We have a separate subscription for full equipment workouts, but will be merging the programs within the next several weeks as more people gain access to gyms to provide the ultimate flexibility with your training.
If you are able to follow a written workout and feel confident following a video demonstration, Persist: Minimalist is for you! At the beginning of the program, you’ll be introduced to concepts like supersets and tempo resistance training. It may take a week or two to get the hang of it, but we’re here to support you with any questions or provide scaling options if you need them. Advanced athletes will also find satisfaction with a huge variety of movements and challenges. The program is designed so you can choose your level of intensity and the weights best suited for your ability. Come try Functional Bodybuilding and learn something new!