A functional fitness workout is all about moving your body in ways that engage multiple joints and muscles. By incorporating exercises like pulling, lunging, and pushing, you can strengthen and build muscle throughout your entire body. These exercises fall under the umbrella of functional workouts, which can be done with or without weights.
When we talk about “functional” in the fitness industry, it means that the exercises have a purpose for your body both inside and outside the gym. They mimic everyday activities like jumping, climbing, or walking, making them more relatable and applicable to real-life movements. So, grab your adjustable dumbbells and let’s dive into the details of these functional exercises that will help you achieve your fitness goals.
Experience the Power of a 3-Move Functional Fitness Workout
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Add a Challenge to Your Workout Routine: Incorporate 10 Burpees After Each Round
Are you looking to intensify your workout and push yourself to new limits? Try adding 10 burpees to every round of your exercise routine. It’s a simple yet effective way to take your fitness journey to the next level.
Here’s how it works: Start by completing 15 reps of your first exercise, giving it your all. Once you’ve finished those 15 reps, move on to the next exercise in your routine. Keep pushing yourself as you tackle another set of 15 reps.
But here’s where the challenge comes in: After completing 15 reps of each of the three exercises, it’s time to kick it up a notch. Take a breather and then perform 10 burpees. These full-body movements will engage multiple muscle groups, giving you a comprehensive workout.
Once you’ve conquered those burpees, it’s time to progress to the next round. This time, aim for 12 reps of each exercise. Push yourself to maintain proper form and focus on controlled movements. After completing this round, don’t forget to reward yourself with 10 more burpees.
Repeat this process until you’ve reached the final round, where you’ll perform 6 reps per exercise. By this point, you’ll likely feel the burn, but stay determined and push through. And of course, finish strong with those 10 burpees.
Incorporating burpees into your routine not only adds an extra challenge but it also boosts your cardiovascular endurance, strengthens your muscles and enhances your overall functional fitness. Plus, the combination of burpees with targeted exercises ensures a well-rounded workout experience.
So, if you’re ready to take your workout routine to new heights, give this challenging addition a try. Embrace the burn, stay focused and enjoy the sense of accomplishment as you watch your fitness level soar.
1) DUMBBELL OVERHEAD WALKING LUNGES
This exercise is a true test of arm strength, shoulder stability, and mobility. The challenge lies in keeping the weights extended overhead throughout the movement. It requires not only strong back muscles and core engagement but also proper form to protect your lower back. Don’t worry if you find it difficult to lift the weights above your head for the recommended number of reps. You can modify the exercise by placing the weights on your shoulders instead. Regardless of the variation you choose, be prepared for an intense workout for your legs.
Here’s how you can perform this exercise:
Grab a dumbbell in each hand and raise both arms overhead, aligning the weights directly above your shoulders.
Activate your back muscles, engage your core, and prepare your shoulders for the upcoming movement.
Take a step forward with your left foot, moving into a lunge position. Gently flex your knees as you descend with control, guiding your body downward..
Keep your spine in a neutral position and gently touch your back knee to the floor.
Push through your front heel to stand back up and bring your right foot forward, next to your left foot.
Repeat the entire sequence by stepping forward with your right foot this time.
Continue alternating between the left and right foot forward, performing the lunges with proper form.
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2. DUMBBELL RENEGADE ROW TO PUSH-UP
Renegade rows are an excellent exercise that targets your back and bicep muscles, while also engaging your core, shoulders, lower back, and overall stability. When combined with the plank position and push-ups, it creates a powerful and functional workout that activates most major muscle groups.
To perform renegade rows, begin in a plank position with a dumbbell in each hand. Achieve optimal form by aligning your shoulders directly over your wrists, while actively engaging your core for enhanced stability during the entire exercise . With controlled movements, row one arm back towards your hip until your elbow is slightly higher than your torso. Slowly lower the dumbbell back down to the ground, returning to the starting position. Perform the same rowing movement using your opposite arm. After completing the rows, bend both elbows and lower your chest to the floor to perform a push-up. Contract your stomach and glutes as you push the ground away, returning to the plank position.
With this final movement, you have successfully completed one full repetition of the exercise.
By incorporating renegade rows, planks, and push-ups into your workout routine, you’ll effectively target multiple muscle groups and enhance your overall strength and stability.
3. DUMBBELL CLEAN AND PRESS
This exercise targets multiple muscles throughout your body including your glutes, abs, chest muscles, front shoulder muscles, triceps, legs and lower back.
Here’s how you can perform this exercise:
Begin by placing two dumbbells (or kettlebells) slightly in front of you with your feet about hip-width apart.
Lower your body into a squat position and grab a dumbbell in each hand.
Push through your feet and rise back up to a standing position while keeping your core muscles engaged.
As you stand up swing the dumbbells up onto your shoulders maintaining a flat back.
From this position press the dumbbells overhead, fully extending your arms.
Slowly lower the weights back down to the floor with control.
Repeat the entire sequence again.
Remember to focus on maintaining proper form throughout the exercise, and don’t forget to breathe steadily as you perform each repetition.
More Info:
Functional training offers a multitude of benefits that can greatly enhance your physical fitness. Extensive research has demonstrated its ability to improve various aspects such as speed, muscular strength, power, balance, agility, flexibility, and even muscular endurance. What’s even better is that functional resistance exercises can serve as effective cardio workouts, effectively strengthening your heart and lungs. By incorporating these exercises into your regular training routines, you can expect to see improvements not just in the gym but also in your everyday activities. Functional training helps you develop the ability to move around and perform better in all areas of your life. Don’t worry if you don’t have dumbbells; you can still reap the rewards of functional training by using alternatives like kettlebells, resistance bands, or even just your own body weight through calisthenics. Whether you prioritize strength training or cardiovascular fitness, functional exercises should definitely find a place in your workout routine.