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available through my channel. I've

personally always hated the idea of

being incapable. I don't know why that

is. It's probably some deeprooted

psychological issues, but I never wanted

to be the guy who no one asks to help

them move. I never wanted anyone to

scoff at the idea of me being able to

help lift something. I never wanted to

be the guy who gets out of breath on the

hike or the bike ride or who gets

injured playing football or who gets

picked last. I hate the idea of people

being careful with me as I get older or

of not being able to keep up with my

kids when playing. And I really hate the

idea that I might be completely useless

in an emergency. That's probably one of

the reasons that I run this channel that

I've always been interested in

functional fitness so that I can perform

well at any task. But it seems that I'm

quite alone on this. This isn't really a

focus of training for a lot of people

today. It seems like more people are

interested in looking good for

Instagram, even if that means actually

destroying their bodies, becoming less

functional with stupid diets or even

drugs. They might look cool, but if you

ask them to do something, it's just kind

of lame. So, to help offer an

alternative, I thought I'd create a

really basic training program that would

double as a kind of fitness test. If you

practice these very straightforward

exercises, then once you become

fundamentally capable in those areas,

you should find yourself ready to

perform most physical tasks with at

least some confidence to the point where

any limitations you continue to face

will be things that you just can't

overcome or that you're working towards

or things that are based on skill and

technique at the higher levels. You'll

have that baseline to apply to any

situation. Nobody's going to be able to

achieve these things. If you're above a

certain age or if you're physically

disabled, then running for 20 minutes,

spoilers, might be out of reach.

However, you can still use this as a

basic framework and build towards each

of these elements as much as is possible

for you. And in so doing, you'll become

increasingly equipped to deal with

whatever life throws at you. So, this

isn't supposed to be like, are you good

enough? This person's better than you.

It's not about that. It's about training

in order to be more capable at all the

things you want to be able to do within

your capacity. About choosing to be able

to do things well, at least

hypothetically, so that you have more

options, more freedom, and so that you

can enjoy life to the fullest. I'm also

going to include a superfunctional

standard though, just for those that

want to take things to the next level.

So, the first is a 20inut continuous

jog. Practice this until you can go a

moderate pace so that you can still talk

with a little difficulty and maintain

that the entire time. Once you can do

this, you'll be able to run away from

danger. You'll be able to play most

sports without becoming badly out of

breath. You'll be able to go hiking for

long distances, play with your kids.

Don't underestimate the value of

steadystate cardio. So many people write

it off because it doesn't build

aesthetic muscle when actually getting

out of breath is the thing that's going

to stop you doing the most things you

want to do. And this isn't as hard to

achieve as you might think. If you're

not interested in becoming a

professional runner, then a little bit

of running is more than enough. And

especially when that's on top of other

things that already training your

aerobic capacity. If you wanted to take

this to the more super functional level

though, then practice until you complete

10 km in around an hour and you'll have

vast reserves of extra cardio to handle

nearly any task with energy to spare.

The next a 2minute loaded carry with 20

kg. Now the loaded carry is one of the

most functional exercises that there is.

You're picking something up and then

walking with it some distance, which is

exactly what we do when we're carrying

our children, carrying shopping, moving

furniture, or perhaps if we need to

carry something in an emergency. We're

going to build up to being able to walk

with 20 kg. Carry it however you like

for two continuous minutes. 20 kg is a

great realworld weight as it's roughly

the weight of a small child, a heavy bag

of shopping, or a suitcase. I toyed with

the idea of making this relative to your

weight, but the truth is the world

doesn't change weight as you get

stronger or weaker. So, this might be

harder for some and easier for others.

Why not heavier? If you're walking a

distance, you're not normally going to

be carrying something that heavy. While

it might sound cool to be able to carry

an injured friend down a mountain, this

isn't realistic. Not only is it much

harder to carry a human, you also

probably wouldn't want to move them in a

situation where they're so seriously

injured that they can't walk. you'd be

more likely to want to support that

person partially, making this more of an

endurance challenge. But either way,

this will build grip strength, postural

stability, gate mechanics, and grip.

It'll also build mental resilience. And

to take this to the super functional

level, you're going to aim to carry that

same 20 kg weight for half a mile. Next

up is just four pull-ups. This will be

very achievable for many of the people

who watch this channel regularly, but it

could be a significant challenge for the

average person. However, it's very much

worth being able to pull your own body

weight confidently. Of course, for

climbing up onto ledges, hanging onto

things, and also pulling other objects

if you want to do well in a tugofwar or

if you're wrestling or if you're trying

to pull someone out of trouble. Being

able to do four pull-ups will also

naturally mean that you're able to hang,

which is another very important

capability. And the super functional

version of this is being able to climb a

rope with no legs for 5 m. If you can do

this, then you'll be able to climb your

way out of most situations. Next is 20

push-ups. We have our pulling strength.

We also need pushing strength. And I

chose push-ups here as the target

because it demonstrates a good amount of

strength, strength to weight ratio, and

strength endurance. You should be able

to press at least your body weight. And

you should be able to do this for a good

number of repetitions. Very rarely do we

ever need to press more than our body

weight. And when we do, we find that our

core strength is usually the limiting

factor. The super functional version of

this then is to be able to perform 100

push-ups. This is going to give you

strength, endurance, and power

generation in your pecs to spare. You

generally won't need more than this.

Next up is 1 minute of kettlebell swings

with 10 kg. Kettle bell swings perfectly

challenge the hip hinge movement pattern

and require a sustained but short burst

of exertion, power endurance. This is

the same type of effort we need when

sprinting for short bursts in a sport,

for example, when running for the bus or

when fighting for rounds. It's also a

ballistic exercise. Kettlebell swings

will train explosive extension for

jumping and other athletic movements.

And in short, this ability will

translate to better lifting, running,

and explosive movement. Whilst it's only

10 kg, being able to do this repeatedly

will build some strength. So, you will

be able to lift fairly heavy things off

the ground. And for the super functional

criteria, the challenges increase to a

2minut 20 kg swing. In the same vein,

next up is 20 air squats. We have a push

now. We have a pull and we have a hinge.

So, we need a squat. Everybody should be

able to squat their body weight. 20 reps

will ensure a basic level of leg

strength and endurance for athletic

movements and power generation. For the

super functional goal, we're going for

100 squats.

If you can pump those out on the spot in

one go, you're going to have plenty of

leg power, strength, and endurance for

sports, life, fighting, etc. Now, some

people will wonder, why not replace this

with a back squat goal? you know, being

able to squat your body weight or two

times body weight. And I understand that

impulse, but again, you simply don't

need to lift that much on your back in

most real world scenarios, and certainly

not to repeatedly squat with it. The

back squat is a technical equipment

dependent movement that excludes many

body types and ultimately isn't required

for most everyday activities. Same

reason I chose kettle bell swings over

the deadlift. And whilst you don't need

to lift very heavy things on your back

very often, you do need to be able to

squat your own body weight repeatedly

and confidently. This will build knee,

hip, work capacity, joint integrity,

lactate tolerance, strength to weight

ratio, general athleticism. When it

comes to real world performance,

movement is king. Finally, we're going

to do a suite of basic mobility drills.

Basic mobility is an absolute must for

anybody that wants to be able to perform

well at most tasks. So, you should aim

to be able to bend over and touch the

ground with your legs straight, deep

squat with heels flat on the ground, and

reach your hands overhead with your back

straight. Whilst these three don't cover

every aspect of mobility, they do cover

the main areas that you need for the

vast majority of movements and basic

injury prevention. Combined with the

push-ups, you'll be able to get up off

the floor or squat down low to play with

your kids, and you won't be limited in

reaching objects, climbing, dancing, or

fighting. And the superfunctional

standard adds four more movements to

this sequence. They are a T-spine

rotation. So, you're going to stand on

the spot, turn at the torso, not the

waist, in order to touch a wall directly

behind you. This is a fairly easy test

for anyone who is active in the

rotational plane. You should also be

able to do full bridge, ideally deep

front splits, not necessarily the

complete splits, but split nicely in

that direction. And deep middle splits.

Again, don't have to necessarily go

astrass, but you should be able to

spllay your legs. This additional layer

of mobility will be sufficient for a

wealth of activities from delivering

high kicks to wielding weapons.

Practice these exercises and once you

can meet every requirement of the basic

standard, you can rest assured that you

will be able to handle nearly any task.

from basic labor to playing sports to

hiking to playing with kids to dancing

and more. You should feel like you have

plenty of energy for whatever life

throws at you and you should be less

prone to injury or getting out of

breath. Hopefully, you'll be able to

retain that as you get older so that you

don't start losing capabilities. Of

course, no test can be truly

comprehensive, but I feel this is a very

good standard to aim for, a very good

starting point. And the best part is

that in order to build these capacities,

you simply need to practice the

exercises in a circuit. This will be

enough to build that capacity over time.

So, this is both an assessment and a

full body routine. And if you want to

see what this actually looks like as a

training routine, then you should check

out my ebook and training program

superfunctional training 3 super mover.

I've just added an additional full body

routine to actually based on these

standards, based on the basic capability

test and the super functional capability

test that comes with cheat sheets that

you can download and put on your phone

and it will plug into the main super

mover workout, meaning that you can swap

out the main full body day, then try

this instead. The main Super Mover

routine itself does build all of these

capabilities. The Super Mover program

focuses on movement, on building

movement capacity so that you will

become functional for most things you

want to do. Whether that's performing

athletically, whether it's just moving

through life, whether it's doing cool

calisthenic stunts, whether it's just

performing basic exercises. It's

available now for just $55. It comes

with a full training plan, a 200 plus

page ebook, cool anime inspired Q cards

to motivate your training, 26 tutorial

videos, more than 100 alternative

exercise options, and tons of

alternative routines like this one. you

can swap in and out to keep your

training fresh. If that sounds cool,

then check out in the link down below.

Cost just $55.

Either way, I'd love to hear what you

guys think of this. How do you manage

it? Can you do all of these things? I

just struggle a little bit when we get

to the superfunctional mobility. What

would you change? Would you add

anything? Take anything out? Would love

to hear your thoughts. And thank you so

much for watching this one, guys. I'll

see you next time. Bye for now.

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till the end and bye for