Functional Full Body Strength: 7 Exercises to Try at Home

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.


Yoga mat and medium-heavy dumbbells or water bottles.


  1. Standing Moutain Pose
  2. Heel Raises
  3. Shoulder Rotations
  4. Lunge Pulses
  5. Heels Out Engage Glutes
  6. Forward Bend Halfway Straight Back
  7. Forward Bend Touch Floor
  8. Side Shuffles

Main Workout

30 seconds per exercise, 10 seconds of rest. 2 sets.

  1. 2 Back-rows, Clean and 2 Uneven Front Squat Thrusters (glutes, hamstrings, quads, hips, back, shoulders, abs) 
  2. Two Staggered Deadlifts and Two Balance Bicep Curls (hamstrings, glutes, core, lower back, biceps) 
  3. Two Split Lunges and Two Split Lunge with Front Raise (Hamstrings, glutes, hips, quads, back, shoulders and core)   
  4. 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) 
  5. Two Snatches and Two Push Ups (hamstrings, hips, glutes, back, chest, triceps, shoulders and core)
  6. 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)
  7. 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)) 


  1. Child’s pose
  2. Cat-cow
  3. Down Dog
  4. Seated Twist
  5. Seated Lat Stretch (first right then left)
  6. Cobra with push-ups and neck rotations
  7. Arm and shoulder stretch
  8. Neck rotations


Happy Training!