Health & Wellness Blog

Program of the Month – December

December Program of the Month is brought to you by Performance Coach Sarah Upton!

December’s program of the month would be great for someone who wants to add a little bit of structured strength training into their current regime. It is a basic 2-day, beginner-friendly weights program split into an upper body session and a lower body session. This program can be complemented with the high intensity training given by the Function Well Classes to make up a 4 or 5 day training week. Whilst focusing on resistance training, each session also includes a high intensity metabolic finisher to improve cardiovascular fitness and increase calories burned.

Before starting each session it is important to warm up and prepare the body for resistance training. The warm ups prescribed in this program do not outline any targeted mobility work but it will be up to you to ensure this is completed as necessary. Any mobility restrictions should be addressed before going into the programmed warm up in order to perform optimally for each session. If you would like an individualized mobility program please see me for assistance.

The sets and reps are outlined below. The weight chosen should be challenging to finish within the prescribed rep range but should not be so heavy that it causes your technique to breakdown. If you have any injuries or concerns see me for assistance in modifying the exercises to better suit you.


WARMUP 1 minute each of; (1) Skipping, (2) Glute Bridges, (3) Inchworms. (4) Deadbugs. Complete 2 rounds.

A1. Barbell Front Squat. 4 sets . 6-8 reps. 60 seconds rest between sets.

B1. Lying Leg Curl. 3 sets. 10-12 reps.

B2. Goblet Reverse Lunges Alternating. 3 sets. 20 reps.

C1. Hanging Leg Raise. 3 sets. 12-15 reps.

C2. Plank. 3 sets. Hold up to 60 seconds.

FINISHER: Prowler x 2 laps then 10 burpees Complete 3 rounds for time.



HIIT or METCON Function Well Class



Romwod + Sauna + Ice recovery session



WARM UP: (1) 10 x scap pull ups, (2) 10 x band pull aparts, (3) 20 x shoulder taps, (4) 30s x side plank each side. Complete 2 rounds.

A1. Pull Up. 4 sets. 6-8 reps. *use band or add weight to make reps challenging. 60 seconds rest between sets.

B1. Dumbbell Bench Press. 3 sets. 10-12 reps.

B2. Seated Cable Row. 3 sets. 10-12 reps.

C1. Cable External Rotation. 3 sets. 12-15 reps.

C2. Dumbbell Lateral Raise. 3 sets. 12-15 reps.

FINISHER: 10 cal airdyne, then 10 burpees. Complete 3 rounds for time.



Yoga or Pilate Restoration Zone Class



HIIT or Metcon Function Well Class



Active Rest Day – Walk or move but with no high intensity.


Written by Performance Coach Sarah Upton

0421 396 465

Joining Function Well

Contact us or fill in the form below to arrange an induction with our friendly membership team. Looking forward to having you onboard!

Membership Enquiry

Make an enquiry

Our friendly team are always happy to help with any questions you may have

Alternatively call us on (07) 3852 3938

Free Visit Pass

Book Here

Locals and first time visitors only - Conditions apply.

Call us on (07) 3852 3938