If you’ve been searching for at-home workouts, you’ve most likely come across a functional or core training workout. Maybe you didn’t even know that you stumbled across a functional or core workout but if you’ve tried a 5 min booty building workout, then yes, you have. A functional training workout is filled with exercises that train the body for activities you do in everyday life. Think about athletes who train to hit the ball further or to run faster, the training they do to get the job done, that’s functional training workouts.
It is difficult to define what a functional training workout is because it will vary from person to person. If you’re a nurse at a hospital, you won’t have the same functional training workout as a baseball player. But a full body functional training workout is something that can be nailed down a little easier. These workouts target more than one body part with every move and can help with everyday body movements. There are also many different ways to do functional training workouts, you can use resistance bands, balls, free-weights and plyometric exercises all with one goal, to condition your body. One way to look at functional training workouts is by asking if the workout mimics any movement you do most often like getting into your car or lifting bags of groceries. If you don’t have any idea as to where to get started with functional training workouts, there are a few you can do to create a full, 30-minute workout.
Here are eight different workouts that make up one, 30-minute functional training workout routine. For each workout, there are 10 repetitions of bodyweight exercises with three rounds. Use this full-body functional training workout to get started and then expand from there with resistance bands, free-weights and more.
Use this exercise to build core strength, increase your balance and overall body control.
Start in a push-up position on the ground with your feet shoulder-width apart. Use your core to lift one hand off the ground and into the air. While you raise your hand into the air, rotate your body up so that your arm is straight up in the air. Stabilize your body and hold this position for 1-2 seconds and then return to the starting position. Repeat the movement with the other hand and do 10 reps per side.
This workout will strengthen your lower body, tone your core, uses multiple muscle groups and forces the heart and lungs to build endurance. Add weights to increase the difficulty of this workout.
Start this workout in the athletic position, knees and hips slightly bent, feet shoulder-width apart and your head and chest up. Stay low and slowly take a lateral step to the right. Make sure your toes are pointed forward as you extend your left knee and drive your weight to the right. Flex your knee and hip into a side lunge and make sure your entire spine is straight with your head and chest up. When you get as low as you can go, pause and reach with your opposite hand towards your toes. Return to the starting position and repeat with the opposite leg.
This exercise will challenge multiple different muscle groups literally from your neck to your toes. If you find it difficult to do a push up from your toes, start by dropping to your knees to do a half push up.
Start with your feet close together with your legs straight and your hands down on the ground in front of them. Walk your hands forward slowly, alternating your left and right hand. As you move forward bend only at your hips and keep your legs straight. Continue to go forward until you’re in a push up position. Once there, begin to take short steps with your feet moving only inches at a time until you’re back in the starting position.
This workout targets your abs but also your thighs which will not only tone your core but also burn calories.
Lay flat on the ground with your lower back pressed against the floor. Place your hands beside your head and be careful not to strain your neck as you perform this workout. Lift your shoulders into a crunch position and bring your knees up so they’re perpendicular to the floor and your lower legs are parallel to the ground. Slowly begin to go through the cycle motion, kicking forward with the right leg and bringing in the knee of the left leg. Move your right elbow close to your left knee by crunching to the side as you breathe out. Go back to the starting position and breathe in, repeat with the opposite side and continue to alternate until you’ve done 10 reps on each side.
This is a unique exercise because you will be stretching your muscles after each repetition. You can add weights to increase the difficulty and get into renegade row.
Lay face down on the ground and place your hands closer than shoulder width apart in a closed hand position. Hold your torso up at arm’s length and lower until your chest almost touches the ground. Use your triceps and some of your pectoral muscles to press your body back up into starting position and breathe out as you do. After a second pause, lower your knees to the floor while keeping your hands in place. Slowly move your bum backward and sit on your heels trying to keep your hands in place with your arms straight. Hold this position for 2 seconds and then move back onto your hands and lift your knees off the floor. Repeat the movement for 10 reps.
Get the benefits of a regular lunge and add your core as it balances you and stabilizes your body.
Start in a standing position with your hands on your hips or hanging at your sides. Look forward and keep your chest up with your feet shoulder-width apart. Take a step back, allowing your hips and knees to flex to your lower body. Descend on your back leg until your knee almost touches the ground making sure that your knee and foot stay aligned. Pause for a brief moment in this position and then stand back up by driving through the heel of the front leg and extend your knee and hip. Lift up your back leg and swing it forward, raise it in front of you by flexing your knee and hip and then place it down. Repeat with the opposite leg for ten reps on each leg.
This is a killer workout with so many benefits for the body. It seems simple but this is my favorite workout.
Start in a squatting position with your hands on the floor in front of you. Kick your feet straight back so you end up in a push-up position. Immediately return your feet to the squat position and leap as high as possible from the squat position. Return to the starting position and repeat for 10 reps.
Take a regular plank that engages the core and takes it up a notch to tone more muscles and burn more calories.
Start out in a plank position with a five-pound dumbbell in each hand making sure your wrists are stiff to protect the joints. Spread your feet out a little wider than hip-width apart and lift your left hand to the ceiling. Twist your entire torso in the same direction as your hand. Bring your left hand back down to the floor and repeat the action with the opposite hand in the opposite direction. Do 10 reps for each side.