Functional fitness training is a type of exercise that focuses on motions that are similar to those found in everyday life. These exercises increase general fitness by strengthening muscles, increasing flexibility, and improving balance and coordination. Unlike traditional strength training, which isolates individual muscle groups, functional fitness training works numerous muscle groups at the same time to increase total fitness. Here are some functional fitness activities to include in your workout programme.
Squats are a basic functional fitness exercise that strengthens your glutes, quads, and hamstrings. Stand with your feet hip-width apart and your toes facing forward to perform a squat. Bend your knees and lower your body as if sitting, keeping your weight in your heels. To get back up, push through your heels.
Another functional fitness exercise that strengthens your glutes, quads, and hamstrings is the lunge. Step forward with one foot, keeping your knee directly over your ankle, to do a lunge. Bend your front knee and bring your rear knee down to the ground. To stand back up, push through your front heel and repeat on the opposite side.
Push-ups are an excellent functional fitness exercise that strengthens your chest, shoulders, triceps and core. Begin in a plank position with your hands shoulder-width apart to perform a push-up. Reduce your whole weight to the ground while keeping your elbows tight to your body. Raise your body back up using your hands.
Deadlifts are a functional training workout that targets your glutes, hamstrings, and lower back. Stand with your feet hip-width apart and a weight in each hand to perform a deadlift. Lower the weights to the ground by bending your knees and hingeing at the hips. To get back up, push through your heels.
Planks are a functional training exercise that strengthens the core, shoulders, and back. Start in a push-up position, but instead of lowering your body, maintain a straight line from your head to your heels while engaging your core.
Step-ups are a functional fitness exercise that strengthens your quadriceps, glutes, and hamstrings. Step onto a bench or strong step with one foot, keeping your knee directly over your ankle, to do a step-up. To stand, push through your front heel, then step back down and repeat on the opposite side.
Farmer’s walks are a functional fitness activity that improves grip strength, core strength, and leg strength. Hold a weight in each hand and walk forward while maintaining your core engaged and your shoulders back.
A functional fitness exercise that strengthens your glutes, hamstrings, and core. To do a kettlebell swing, stand with your feet shoulder-width apart and both hands on a kettlebell. Hinge at the hips and swing the kettlebell between your legs, then swing it up to shoulder height using your hips and glutes.