Functional Full Body Strength: 7 Exercises to Try at Home
The focus of this session will be functional strength training. We will perform 7 functional exercises that are based on daily movement patterns such as pivots, twists, bends, pushing, pulling and balance.
Equipment:
Yoga mat and medium-heavy dumbbells or water bottles.
Warm-up
- Standing Moutain Pose
- Heel Raises
- Shoulder Rotations
- Lunge Pulses
- Heels Out Engage Glutes
- Forward Bend Halfway Straight Back
- Forward Bend Touch Floor
- Side Shuffles
Main Workout
30 seconds per exercise, 10 seconds of rest. 2 sets.
- 2 Back-rows, Clean and 2 Uneven Front Squat Thrusters (glutes, hamstrings, quads, hips, back, shoulders, abs)
- Two Staggered Deadlifts and Two Balance Bicep Curls (hamstrings, glutes, core, lower back, biceps)
- Two Split Lunges and Two Split Lunge with Front Raise (Hamstrings, glutes, hips, quads, back, shoulders and core)
- Two Lateral Side Step Squats and Two Overhead Tricep Extensions (Glutes (specifically the gluteus medius), quads, hamstrings, hip adductors (inner thighs), abductors (outer thighs), shoulders and triceps)
- Two Snatches and Two Push Ups (hamstrings, hips, glutes, back, chest, triceps, shoulders and core)
- Uneven Hold the World, Reverse Crunch and Dumbbell Pass (rectus abdominis (your “six-pack” ab muscles), deep transverse abdominals, upper abs, lower abs, obliques, upper body, chest and shoulders)
- Shuffle and Two Squat Dumbbell High Pulls (The muscles in your calves, hamstrings, quads, hip flexors, shoulders, back and glutes (specifically your outer glutes that assist with side-to-side movements))
Cool-Down
- Child’s pose
- Cat-cow
- Down Dog
- Seated Twist
- Seated Lat Stretch (first right then left)
- Cobra with push-ups and neck rotations
- Arm and shoulder stretch
- Neck rotations
Happy Training!