Here’s a basic workout to ease you into my method (video)

I’ve gotten several e-mails from people giving me accolades for what I do, but also venting their frustrations on how I haven’t given them the basics to start from. In this video I cover 3 basic movements to get you started on doing the Functional Patterns method. It’s best to run these in a circuit to make sure you get your heart rate elevated.

3 exercises covered:

Transverse Twist – As functional as it gets, this exercise targets almost every muscle in the body. If done correctly you should feel it primarily in the core.

One arm row – Beneficial for contra lateral engagement of the Lats and Glutes. One of the most powerful movements you can doe. This exercise is great for building Posture.

Pendulum Squat – Fantastic alternative to a regular squat. This exercise involves rhythm and timing, which most regular loaded squats don’t offer.

Practice Practice Practice!!!



  1. zach April 25, 2012 at 3:03 pm - Reply

    loved the video, just wondering why you were breathing in on the concentric motion during the pendulum squat

  2. Jamie June 18, 2014 at 9:49 am - Reply

    Tried this routine for the first time today and was surprised at how effective it really was. Most of my training is through the Les Mills BodyPump and BodyFlow classes. Wonder what you think of these Naudi?

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