Take on the Functional Movement Challenge with Centr

You’re always moving, so why not move better?

How does the Functional Movement Challenge work?

From the gym to your everyday life, get set to move better in everything you do over 6 weeks.

• 4 unique 30-minute workouts each week, in the fully coached style you love.
• Exercises that combine foundational movements – such as squats, pushes and pulls – into flows that move your body in all directions.
• Functional tests throughout the program to help you find your baseline, set goals for improvement and measure results.
• Workouts are targeted at Intermediate-Advanced level. If you’re a Beginner, pace yourself and know your limits.
• Your trainers will demonstrate 3 variations of every exercise – the base exercise, a regression and a progression.

What equipment do I need?

You will need dumbbells to complete the Functional Movement Challenge. You can start with light dumbbells if needed, then increase weight as you progress through the program. Always opt for a weight that feels challenging, but allows you to complete the reps.

You can also add optional equipment to level up the intensity of the workouts:

• Sand bags
• Slam ball
• Fabric bands
• Sliders

Level up with Centr equipment from the shop.

What results will I get from the Functional Movement Challenge?

Over the course of 6 weeks with this program you will:

• Increase mobility and flexibility by mastering natural movement patterns and improving the range of motion you’re able to comfortably move through.
• Burn fat and boost cardio fitness.
• Get stronger and tone your body by performing compound exercises that recruit multiple muscle groups to build strength efficiently.
• Prevent injury by building a strong and mobile body.
• Improve your stability and balance. Unilateral work (exercising one side at a time) will help you to identify and work on imbalances.
• See tangible progress week by week with functional tests – giving you a real-time picture of how your skills are coming together!

Want to go deeper? Read our blog on the benefits of functional movement.

Do I need a specific nutrition plan for this program?

Like your training, your nutrition should be functional during the program (and beyond). Functional food fuels your movement and lifestyle, is compatible with the busiest schedules, and removes the barriers to eating and living well.

Your Centr meal plan is as functional as it gets – so follow the plan for your goal and make the most of it. (You can check or change your goal in your Centr Settings).

Of course, “functional” will look different for each individual, so here’s some help to get started:

• Dietitian Angie’s top tips and recipes for fueling functional workouts.
• You’re moving to future-proof your body, so learn how to eat for a long and healthy life, too.
• Fuel your training and recovery with our functional snacking guide.

How do I recover like a pro?

Rather than treating recovery as an afterthought – or something you only do when you’re sore – with this program we’re challenging you to bring it to the forefront of your routine.

To get real results, you need to nail your recovery as well as you do your workouts.

1. Embrace rest days so your body has a chance to replenish glycogen stores and repair and grow muscle tissue. You have 4 workouts each week during the Challenge, allowing plenty of space to take a rest day.
2. Use active recovery to increase blood flow to your muscles and reduce soreness. Options for low-intensity recovery exercise include stretching, swimming, gentle yoga or using a foam roller.
3. Make sure you’re getting plenty of deep sleep. This quality slumber is muscle recovery prime time – when your body does some of its best repair and growth.
4. Stress can negatively impact your recovery and gains, so it’s important you take action. Find more tips on how to manage stress and build a sustainable routine in our ultimate recovery guide.

Get serious about making progress with a Centr Recovery Kit.

How do I set my mind up for success?

Like functional movement and functional food, a functional mindset is all about doing the things that help you operate at your best. So how do you get your mind right for this program and your everyday life?

1. Quality sleep is essential for success during the Challenge, and crucial for a healthy mind. So if you’re struggling to get enough good quality sleep, let’s take a look at what’s keeping you awake and what science says you should do about it.
2. For a little extra help drifting off, find your ideal audio to sleep like a baby.
3. If you’re putting off workouts or finding it hard to stick to a routine, try our five easy fixes for workout procrastination.

How is this program different from Da Rulk’s functional training?

We love Da Rulk, and we know you do, too. His Raw Functional Training (RFT®) curriculum – originally designed to train first responders and military – was shared widely for the first time on Centr and his workouts are here to stay.

Rulk’s sessions focus on unique bodyweight movements such as forward-to-reverse crawls, side gorillas, hostages and sit thrus to build up mobility and overall conditioning. They can be used to complement and enhance any training routine.

Challenge accepted? Head to the Programs section to take on the Functional Movement Challenge now.