Functional fitness workouts are all about training your body to handle real-life movements and activities. Instead of focusing on isolated muscles, these workouts target multiple muscle groups and improve overall functionality. If you’re looking to take your fitness to the next level, here are 9 types of functional exercises you should know.
1. Turkish Get-Up
The Turkish Get-Up is a complex movement that challenges your coordination, stability, and strength. Start by lying on your back with a kettlebell or dumbbell in one hand. Slowly rise to a standing position while keeping the weight extended overhead. Reverse the movement to return to the starting position.
Example: Imagine you’re getting up from the ground while holding onto a heavy bag of groceries.
2. Bear Crawl
The Bear Crawl is a primal movement that builds core stability and coordination. Get down on all fours with your knees hovering slightly off the ground. Crawl forward, alternating your opposite arm and leg with each step. Focus on keeping your back flat and your core engaged throughout the movement.
Example: Picture yourself crawling through a narrow tunnel, avoiding obstacles along the way.
3. Bulgarian Split Squat
The Bulgarian Split Squat targets your quads, glutes, and hamstrings while improving balance and stability. Stand a few feet in front of a bench or elevated surface. Place one foot behind you on the bench and lower into a lunge position. Push through your front heel to return to the starting position.
Example: Imagine you’re lowering yourself onto a chair while keeping your front knee in line with your ankle.
4. Renegade Row
The Renegade Row works your core, back, and shoulders while challenging your stability. Start in a high plank position with a dumbbell in each hand. Row one weight up to your side while keeping your hips square to the ground. Lower the weight back down and repeat on the other side.
Example: Pretend you’re rowing a boat while balancing on a wobbly surface.
5. Lateral Lunge with Rotation
The Lateral Lunge with Rotation improves hip mobility and strengthens your lower body and core. Start by standing with your feet hip-width apart. Step to the side with one foot and lower into a lunge while rotating your torso towards the bent knee. Push off the bent leg to return to the starting position and repeat on the other side.
Example: Imagine you’re picking something up from the ground while twisting your torso to reach for it.
6. Farmer’s Walk
The Farmer’s Walk is a simple but effective exercise for building grip strength and improving overall endurance. Grab a pair of heavy dumbbells or household items and hold them by your sides. Walk forward with a controlled stride, keeping your shoulders back and your core engaged.
Example: Picture yourself carrying heavy grocery bags from the car to the house.
7. Single-Leg Deadlift
The Single-Leg Deadlift targets your hamstrings, glutes, and lower back while improving balance and stability. Stand on one leg with a slight bend in the knee. Hinge at the hips and lower your torso towards the ground while extending your opposite leg behind you. Keep your back flat and return to the starting position.
Example: Imagine you’re reaching for something on the ground while standing on one leg.
8. Inchworm
The Inchworm is a dynamic exercise that stretches your hamstrings while strengthening your core and shoulders. Start in a standing position and bend forward at the waist, placing your hands on the ground in front of you. Walk your hands forward until you’re in a high plank position. Walk your hands back towards your feet and return to the starting position.
Example: Pretend you’re inching your way forward like a caterpillar.
9. Box Jumps
Box Jumps are a plyometric exercise that builds explosive power and strengthens your lower body. Find a sturdy box or elevated surface and stand in front of it with your feet hip-width apart. Bend your knees and swing your arms back before exploding upwards and landing softly on the box. Step down and repeat.
Example: Picture yourself jumping over a hurdle while maintaining balance and control.
Incorporate these unique functional exercises into your workout routine to challenge your body in new ways and improve your overall fitness level. Remember to focus on proper form and technique to maximize effectiveness and prevent injury. With dedication and consistency, you’ll see improvements in strength, stability, and functionality. I highly focus on incorperating isometric excersises into routines. Give me a call for a session or take a look at my home training Ebook for any futher assistance.
