If you want to get more out of life, then functional training can help.
Focusing on compound movements that mimic everyday actions of life, functional training can make it easier to climb stair, lug the groceries home and lift up junior when he needs a hug. It’s all part of tuning into your body and recognizing the areas where you need to work harder.
By incorporating functional training into your workout program a couple of times a week, you can improve your quality of life immensely.
Functional training helps to improve balance, core strength and stability, strength and flexibility. Functional training is used by everybody from athletes to rehab patients to improve performance.
Functional Training Workout
Deadlifts – this is a great exercise to help teach you how to lift properly. It increases the strength in your legs, hops, back, core and arms, especially when you use a barbell. Standing in front of your barbell, keep your back straight and bend down to grab your barbell. Lifting the barbell and yourself up, straighten your legs, pushing up through the heels and keeping a straight back. Return the barbell to the floor and repeat for 3 sets of 12 reps.
Clockwork Lunges – using dumbbells, lunge forward concentrating on bringing your front knee into a 90-degree angle. Push off and take your lunge to the side, then push off again to take your lunge behind you. This is one rep. Switch and do the same on the other side. Repeat for 3 sets of 12 each leg.
Squats with Bicep Curls to Shoulder Press – using dumbbells, lower yourself down into a squat, keeping your back straight, As you straighten your legs, curl your arms up into a bicep curl and finish with a shoulder press and straight legs. Repeat for 3 sets of 12 reps.
Side Lunges with Twist – holding one dumbbell in your hand, bend into a side lunge with the opposite leg, bringing your weighted hand down in front to touch the ground on the outside of your ankle. Carefully twist your body up to center bringing your arm across your body, keeping the elbow bent. Repeat for 3 sets of 12 reps each side.
Standing Overhead Triceps Extensions – helps to increase thoracic strength, working the mid-back, chest, core and predominantly, your triceps. Holding a dumbbell or kettlebell above your head, bend the elbows and then push against the resistance of the weight as your straighten your arms, keeping the plane of your arms solid and straight above your head. Repeat for 3 sets of 12.
Superset to Bent Over Dumbbell Rows – holding one heavy dumbbell or kettlebell between your hands, bend over with a flat back and pull the weight into your chest. Repeat for 3 sets of 12.
Run through this circuit all the way from beginning to end before repeating for a total of 3 sets.