AMRAP Functional Skills Challenge – Your White Label Workout of the Week is here!

Diving into the 7 functional movement skills with an AMRAP workout challenge … oooo this is a FUN one!!  Rebrand and Share this workout as your own … 

Continuing our series on FUNCTIONAL FITNESS … last week we talked about the importance of Functional Fitness (link here if you missed it) … and today we’re diving right into the 7 functional movement skills …


In today’s newsletter:

  • The 7 Functional Movement Skills
  • The Workout of the Week :  AMRAP Functional Skills Challenge
  • The Functional FIT White Label Workout Program


The 7 Functional Movement Skills 

These skills, or body movements, are essential for maintaining a healthy, active lifestyle, and they play a crucial role in preventing injuries and promoting overall well-being.

Let’s deep dive into the 7 fundamental functional movement skills: hinge, squat, lunge, walk, rotate, push, and pull … discussing their significance and the reasons why training them is vital for our everyday lives.


The hinge movement involves flexing at the hips while keeping the back straight. It is crucial for activities like picking up objects from the ground, lifting heavy items, and maintaining good posture. Developing a strong hinge movement can prevent lower back injuries and improve our daily efficiency.

Importance: A well-practiced hinge movement reduces the risk of lower back pain and enhances functional strength, making it easier to perform everyday tasks like bending over to tie your shoes or lift groceries.


The squat is a foundational movement skill that involves bending at the hips and knees while maintaining a straight back. It is essential for sitting down and standing up, whether it’s getting in and out of a chair, using the toilet, or performing various physical activities.

Importance: Training the squat movement pattern not only strengthens the legs and core but also improves balance and mobility. It’s indispensable for maintaining independence as we age.


Lunging involves stepping forward or backward with one leg, bending both knees, and then returning to a standing position. This movement is key for activities like climbing stairs, hiking, and reaching items on high shelves.

Importance: Lunges enhance lower body strength, stability, and coordination. A strong lunge can prevent injuries and improve overall leg function.


Walking is a fundamental human movement skill that is often taken for granted. It is essential for getting from one place to another, whether it’s strolling through the park, going to work, or running errands.

Importance: Regular walking not only maintains cardiovascular health but also promotes strong bones, joints, and mental well-being. It is a low-impact, lifelong skill that keeps us active and engaged.


Rotational movements involve turning the body around its central axis. This skill is crucial for everyday activities like looking over your shoulder while driving, reaching behind you to grab something, or even swinging a golf club.

Importance: Training rotational movements enhances core strength, spinal mobility, and overall agility. It reduces the risk of strain and improves daily functionality.


Pushing movements involve applying force away from the body, such as pushing open a door, lifting objects overhead, or doing push-ups. Developing strong pushing skills is essential for upper body strength and functional mobility.

Importance: Strong push movements are vital for performing common tasks and maintaining an independent lifestyle. They also contribute to well-rounded upper body strength.


Pulling movements, the opposite of pushing, involve bringing objects or resistance toward the body. This includes actions like opening a heavy door, lifting heavy objects off the ground, and performing pull-ups.

Importance: Pulling movements are crucial for upper body strength, grip strength, and posture. Developing strong pulling skills enhances daily life and reduces the risk of shoulder and back issues.


Putting it into action …

The White Label Workout of the Week – The AMRAP Functional Skills Challenge!

Ok first off – who doesn’t love a good AMRAP??  AMRAP stands for As Many Rounds As Possible!  This is a challenge of endurance to keep going. A challenge of speed – while still focusing on proper form.  

AMRAPS are always loved by clients – so I’m sure they’re going to love this one too!

Check out the video to see this week’s workout in action …

HOW to do this week’s AMRAP workout:

  • Have your clients CHOOSE THEIR LEVEL.  They can go for 5, 8 or 10 minute rounds.  The longer, the harder! 
  • Have them set a timer for their chosen time
  • Blast out 8 reps of EACH move until the time is up.  
  • Track how many rounds they got through.
  • Repeat 3 times – each time trying to get just a bit farther!

Challenge YOUR crew with this Functional Skills AMRAP workout.  You have full freedom to ‘steal’ this workout.  Drop in your own logo & brand it to you … adjust any styling to match your brand … then share away!

Click the links below to grab your editable CANVA videos …

Click here to edit & download the workout in HORIZONTAL mode>

Click here to edit & download the workout in VERTICAL mode >

The last screen in the videos invites the user to ask you about your newest online fitness program – Functional Fit.  

Here’s the deal – I design these workouts clips to help you SELL full workout programs.  I provide you with clips (like this AMRAP workout) to help introduce your audience to the program … then I also have the FULL programs created (white label as well) for you to SELL to your crew … helping you easily make money in your fitness business.

I love creating systems and full funnels – and that’s exactly what this is.  A sales funnel – from free intro clips leading into full programs.

For those of you who want to use these weekly workouts and do NOT have access to my programs – no worries 🙂  You’re still welcome to use these videos, simply change the last screen to whatever you are currently selling.

I’m happy to share all this content with you – completely free – and then should you one day decide you’d like some extra workout content to easily add into your business and monetize from, I hope you’ll consider checking out all my programs at

For those who are interested in the full Functional FIT White Label Program … and to use this as a super easy way to add extra income into your coaching business … Click here to learn more about the Functional Fit White Label Workout program …

Not quite sure how the White Label Programs work and how you can use them in your business?  Book a Free FIT BIZ DISCOVERY CALL with me and let’s chat about it.  Email me at and let’s book a time to zoom in together …

Questions?  Comments?  My door is always open for you – reach out anytime – I LOVE to chat 🙂

Using this AMRAP workout in your business?  Do me a favor – Comment below and let me know how it goes?  I love hearing your feedback …

Stay AWESOME ~ xoxo ~ Ro