13-minute functional training workout for beginners

Centr expert Da Rulk’s unique style of functional training will help you to build a body strong and mobile enough to take on whatever life throws at you. Hit play on this 13-minute beginner bodyweight workout at home to discover the difference functional training can make.

Whether you're a parent, first responder, athlete or total fitness newbie, Da Rulk's mobility-boosting, strength-building workouts can transform the way you move through your day.

Ready to take on another functional training workout at home? Try Chris Hemsworth's fitness app free for 7 days at Centr.com

Train with world-class experts
• Workouts for home or the gym; from 20 to 40 minutes.
• HIIT, strength training, yoga, Pilates, functional training & more.
• Log your progress and stay on track.
• Beginner to advanced, modify your plan to suit at any time.
• New workouts every week

Delicious meal plans for every diet
• Quick and easy breakfast, lunch, dinner & snack options, all dietitian-approved.
• Nutritious recipes from world-class chefs.
• Gluten-free, vegetarian, vegan & pescatarian options.
• Automated shopping lists.
• Swap meals to suit your taste & mood.

Meditations, advice & support
• Guided meditations to get you centered.
• Confidence-building hacks for everyday life.
• Sleep visualizations to help you rest and recover.
• Expert tips to stress less & stay motivated.
• 24/7 community support to keep you focused.

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