Overview
This introductory gym guide will get you familiar with basic functional movement patterns and gym equipment. While the program is geared toward beginners, it's easily adaptable to all levels by simply increasing the weight of your lifts.
Be sure to watch Justina's YouTube video about the program here!
Who it's for
Reviews
This is a really great beginner/intermediate plan. I really liked the different warm up exercises and the focus on functional training. My only critique is that I would like to do each exercise for another week instead of 2 weeks. This would allow me to fully learn the exercises before moving on to the next variation.
I loved the video explanations given from the workouts. I learn something new every other exercise day. It helped along and some days were harder than others. Kind of sucks you can’t swap out certain exercises to kind of make the day complete unless you pay for subscription. Some exercises didn’t have video for explanation some showed a quick motion picture but a video could’ve helped without having to go to YouTube to look it up. Other than those, this was an easier program I actually started with as a newbie and I’m almost done. I actually came back from a 4-month break so I lost my progress 🤣 but these workouts are in easier side so not too much trouble. I would say this program helped me gain maybe 10-15lbs of muscle during my workout regime. I’m not sure about weight loss, but I was dieting so I didn’t notice too much of a difference. I was noticing I was gaining strength on repeat exercises later in the program by week 4-5. I like the conditioning part of it but also I wish there was some ab-dense workouts included to train those significantly as a beginner. This helped me out and I’m happy with my results.
Easy to follow, challenging at points.
Perfect for beginners/novices that want to gain strength that provides mobility for every day life !
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | World's Greatest Stretch | 1 | 5 reps | — |
| 2 | Floor Slides | 1 | 5 reps | — |
| 3 | Glute Bridge | 1 | 10 reps | — |
| 4 | Dead Bug | 1 | 10 reps | — |
| 5 | Good Morning | 1 | 10 reps | — |
| 6 | Kettlebell Deadlift | 3 | 8 reps | @6–8 |
| 7 | Seated Row | 3 | 8 reps | @6–8 |
| 8 | Goblet Box Squat | 3 | 8 reps | @6–8 |
| 9 | Seated Overhead Press | 3 | 8 reps | @6–8 |
| Superset | ||||
| 10A | Incline Shoulder Taps | 3 | 20 sec | — |
| 10B | Skaters | 3 | 20 sec | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Cars | 1 | 5 reps | — |
| 2 | Lateral Hip Shift | 1 | 5 reps | — |
| 3 | Bear Plank Hold | 1 | 20 sec | — |
| 4 | Kickstand Good Morning | 1 | 5 reps | — |
| 5 | Lateral Hops | 1 | 20 reps | — |
| Superset | ||||
| 6A | Goblet Split Squat | 3 | 8 reps | @6–8 |
| 6B | Bridge March | 3 | 14 reps | @4–6 |
| Superset | ||||
| 7A | Kickstand Deadlift | 3 | 8 reps | @6–8 |
| 7B | Side Plank Leg Lift | 3 | 6 reps | @6–8 |
| 8 | Power Squat | 3 | 6 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Floor Rainbows | 1 | 3 reps | — |
| 2 | Scap Cars | 1 | 30 sec | — |
| 3 | Loaded Beast | 1 | 5 reps | — |
| 4 | Y-T-W | 1 | 5 reps | — |
| 5 | Body Saw | 1 | 10 reps | — |
| Superset | ||||
| 6A | Floor Press | 3 | 8 reps | @6–8 |
| 6B | SA Bent Over Row | 3 | 8 reps | @6–8 |
| Superset | ||||
| 7A | 1/2 Kneeling SA OH Press | 3 | 8 reps | @6–8 |
| 7B | Lat Pullover | 3 | 8 reps | @6–8 |
| 8 | Bicycle Twist | 3 | 20 sec | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
My name is Justina and I'm a certified functional strength coach based out of NYC. My goal is to help people get stronger and smarter through functional movement.
After performing in professional touring and regional theaters for 10 years, I found myself fully committed to coaching. Along the way I had the opportunity to work for companies like Equinox, Form50, Broadway Bodies, and other boutique studios in the city.
Common questions
Yes, Functional Strength 101 is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Functional Strength 101 is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Functional Strength 101 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
