Functional Fitness Definitions and Exercise Demonstration Videos

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If you’ve joined the Take Flight 2021 Challenge, presented by Paypal, you’ve probably noticed a lot of acronyms, especially in the Functional Fitness Track.  Take a look at some of the common acronyms and definitions, as well as some demonstration videos to help you #EagleUp and get the most out of your daily Functional Fitness workouts!

EMOM​ – Every minute on the minute.

EMOM workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds

AMRAP​ – As Many Reps or Rounds as Possible.

AMRAP training protocols live and die on the basis of time—it’s you against the clock, working to complete as many repetitions or rounds of exercises as possible within a set timeframe.

Tabata​ – ​interval training that consists of eight sets of moderate-paced exercises each performed for 20 seconds interspersed with a brief rest of 10 seconds.

Exercise Video Examples:​ 

Air Squats(RWB)

Bent Over Rows(YT)

Flutter Kicks(1776)

Hand Release Push Ups(YT) 

High Pulls(YT)

High Knees(YT)

Modification for High Knees(YT) 

Jumping Squats(YT)

Jumping Jacks(1776) 


Mountain Climbers(1776) 

Push Ups(1776)

Pull Ups(YT)

Modifications for Pull Ups​ (YT)


Plank Shoulder Taps(YT) 

Sit Ups​ (RWB)

Tricep Dips​ (1776)

Wall Sit​ (1776)


*(YT indicates videos from YouTube. 1776 indicates Team RWB videos with modifications listed on the last slide of each 1776 video. RWB indicates Eagle leaders videos with modifications)


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