What is functional training?

Functional Training has been used as a buzz word for many years now.

The idea behind functional training is that each exercise should be more natural and carry over into daily life.

For example: improving your squats would help you get up and down from a chair and lunges would make climbing stairs easier.

Functional exercises tend to activate more muscles and therefore consume more energy.

These multidimensional exercises also tend to improve your natural movement skills and enhance your general mobility.

See how many of the below functional training exercises you can incorporate into your workouts for a more practical and fat burning workout.

Here are a list of functional exercises:

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# 1 – Dumbbell Reverse Lunge with Rotation

The Reverse lunge with Rotation combines a lot of movement changes and challenges your balance, mobility and core stability all at the same time.

It is important to ensure that the rotation comes from the midsection of the body rather than the shoulders.

The back knee should not rest on the floor during the rotational part of the movement.

Ensure that this functional movement exercise is divided into 3 parts:

1. The Reverse Lunge
2. Then the Rotation back and forth
3. Finally the step back to the stating position

Functional Training Workout Example: 10 repetitions each side, rest 60 seconds and repeat for a total of 3-5 sets.

Want more? See 16 Kettlebell Lunge Variations

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# 2 – Hip and Thoracic Openers

This hip opening exercise can be used as part of your warm up or as part of your main functional training program.

Due to most peoples sedentary lifestyles the hips can become very stiff with limited mobility. Tight hips will cause lower back issues and general movement compensations.

This functional movement exercise not only opens the hips but also strengthens the core muscles and improves mobility in the upper spine too, another common area that lacks mobility due to too much sitting.

Breathing is a key part to this exercise so ensure that you breathe out as you sink your hips down into the movement.

Workout Example: Try 20 alternating repetitions with controlled breathing

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# 3 – Single Leg Dumbbell Row

Rowing exercises are very important because not only do they counteract all the sitting that we do but they also target a huge amount of neglected muscle mass on the back.

As soon as you start standing on one leg and performing a row lots of great things start to happen.

Standing on one leg improves hip stability which is essential because most people have weak external rotation which affects gait.

The one legged stance also encourages greater core activation in order to deal with rotational forces placed on the body during the one arm row.

A flat back is vital throughout this functional training exercise to keep the spine protected.

Try to work on the mid back muscles by rowing towards the hips rather than shrugging the shoulders.

Workout Example: Try 8 repetitions each side, rest 60 seconds and repeat for 3-4 sets.

Want more? 6 Kettlebell Row Variations for a Strong Back

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# 4 – Break Dancer Push Up

The break dancer push up takes the regular push up and adds another dimension.

Performing this exercise will improve your shoulder stability as well as increasing your mobility through your hips.

Once you get the hang of this functional movement exercise you can increase the speed and get cardiovascular benefits from it too.

As with all Push up variations they require excellent core strength in order to complete the movement correctly.

Workout Example: Start the clock and see how many great repetitions you can perform in 60 seconds!

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# 5 – Yoga Squat

Possibly one of my favourite squatting movements and superb for developing leg strength and all over mobility.

During the yoga squat concentrate on your breathing.

This functional training exercise is broken down into 4 parts:

1. Squat down into a deep squat (Breathe Out)
2. Hands down and straighten the legs (Breathe In)
3. Return to a deep squat and hands up (Breathe Out)
4. Stand back up tall (Breathe In)

Only move as fast as your breathing will allow and work on trying to straighten the legs while the fingertips are touching the floor.

Functional Training Workout: Complete as many repetitions as possible with good breathing

Learn more: 7 Kettlebell Squats You Need to Know

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# 6 – Kettlebell Turkish Get Up

The ultimate full body functional exercise that not only improves your overall strength but your overall mobility too.

The Get Up exercise is excellent when performed with a kettlebell but it can be equally effective with a dumbbell or just with your own body weight.

In fact, for the fitness newbie there is no better functional training exercise to begin with.

I would argue that you should never start pressing a weight above your head until you can perform a Turkish Get Up with the same weight.

The benefits that can achieved from this exercise cannot be stressed enough.

Want more? Ultimate Guide to the Kettlebell Turkish Get Up

Functional Training Workout: 1 Left Side, 1 Right Side, 2 Left Side, 2 Right Side, continue for as high as you can go.

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# 7 – Side Lunge with Reach

Not enough people perform the side lunge and by adding a reach it creates yet another dimension.

Side lunges work into the buttocks as you overload the one side.

They also encourage strengthening of the back extensors as you struggle against gravity to keep your chest up.

Finally, they are excellent at increasing hip mobility as the legs are separated during the lunge.

Ensure during the lunge that the chest is kept high and the weight is kept back on the heels rather than the toes.

As you get the hang of this functional training exercise and you start to warm up try to get deeper and deeper towards the floor for added hip mobility.

Functional Training Workout: 5 Left, 5 Right, 10 Left, 10 Right, 5 Left, 5 Right.

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# 8 – Overhead Warm Up with Dumbbells

Now for a great warm up exercise that can be used before you start your main workout or as part of your workout session.

This functional exercise works the shoulder stabilisers but also your core stabilisers as you move dynamically from the kneeling to the standing position.

The core muscles act in many different ways depending upon your foot position, so your core may be strong during the squat but weak during the lunge.

Just because you have ripped abs doesn’t mean you can stabilise your spine correctly during movement.

Take your time with the exercise and feel how your shoulders and core work hard to stabilise the dumbbells above your head.

Functional Training Workout: Try 10 Leading with the Right leg and the 10 leading with the Left leg.

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# 9 – Stir the Pot with a Stability Ball

If you are ready for a serious core exercise then this is the one for you.

This functional exercise works also every muscle of your core along with your shoulders, back, chest, buttocks and legs.

You begin in a standard plank position on the stability ball but then rotate the arms around in a circle going as far forwards as you can manage.

The further forward you push your elbows away from you the harder the exercise becomes.

I would recommend that everyone master the regular plank first before moving onto this more advanced exercise. Keep the core muscles tight at all times and never let the hips sag below horizontal.

Functional Training Workout: 3 Rotations Clockwise, 3 Rotations Anti-Clockwise

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# 10 – Dumbbell Reverse Lunge and Press

During this super calorie burning functional exercise we combine two huge movement patterns the lunge and the overhead press.

As you perform the reverse lunge you use the forward momentum coming out of the movement to help you drive the dumbbells above your head.

Try and combine the two movements rather than just lunging first and pressing second.

Alternating legs after each press will ensure that you use as many muscles as possible throughout your workout.

Functional Workout Example: Try 20 alternating repetitions, rest 60 seconds and repeat 3-4 times for a serious fat burner!

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# 11 – Kettlebell Snatch

This kettlebell exercise is great at connecting the lower half of the body with the top half.

You will work practically every muscle in your body during this explosive functional training exercise.

The Kettlebell snatch can be hard to master and certainly should not be attempted by the beginner.

Good stable shoulders, practical core strength and even good grip strength is required to ensure that you make it through this exercise in one piece.

However, once perfected the Snatch is one of the best explosive exercises around.

Want more? Ultimate Guide to the Kettlebell Snatch

Functional Workout: Try the Snatch challenge, as many Snatches as possible in 10 minutes without putting the kettlebell down.

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# 12 – Double Lunge and Reach

The double lunge takes your lunging exercise to another dimension.

Performing the double lunge overloads the buttocks, hip and thighs as well as putting your heart rate through the roof.

Including a reach into the movement just makes this functional exercise very tiring indeed.

The double lunge requires you to combine both the forward lunge with the reverse lunge.

The foot should not touch the floor between lunges so the movement happens reasonably quickly.

Practice both the forward lunge and the reverse lunge before attempting to put them together.

Workout Example: 5 Double Lunges Left, 5 Right, Rest for 1 minute and repeat 3-4 times.

Want more? 51 Bodyweight Exercises You Can Do Anywhere

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# 13 – Stability Ball Push Ups

The stability ball push up takes away the stable floor and adds a real challenge to the chest, shoulders and core muscles.

The wrists and forearms will also get a good workout from this push up variation.

If you are new to this type of functional exercise then you may want to have someone hold the stability ball in place before you start doing the exercise alone.

Keep the core rigid and tight throughout the exercise and experiment with wrist position until you find one that suits you best.

Workout Example: 10 reps, rest 60 seconds and repeat for 3-4 sets.

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Conclusion to Functional Training Exercises

So that completes my list of 13 Functional Training Exercises.

You will notice from the list that we have an exercise for every important movement pattern:

1. Squat
2. Lunge
3. Deadlift
4. Push
5. Pull

The 13 functional training exercises also incorporate the 3 fundamental movement planes:

1. Frontal (side to side)
2. Sagittal (forwards and backwards e.g.. running)
3. Rotational (twisting around the centre line)

Why not try incorporating 1 or 2 of the above exercises into your standard workout program.

I think you’ll be amazed at the difference they will make.

Love these functional training exercises?

Then you’ll love my Kettlebell Workouts website

It’s a common misconception that you need to lift weights in order to build muscle.

For most people bodyweight exercises are an excellent place to start on your bodybuilding journey.

It is certainly possible to out grow bodyweight exercises as your strength improves but you rarely see many people really challenging themselves by just using their own bodyweight.

In order to build muscle you need to create overload and also add density.

So not only will you need to perform exercises that challenge you but also you will need to repeat them 3-5 times with only a 1 – 2 minute rest between sets.

Your starting point with all the following exercises will be dependent on your current level of strength and stability.

I will presume that you are proficient at the basics like regular bodyweight: Lunges, Squats and have good Core Strength. If not, I highly recommend that you master these fundamental movements first.

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# 1 – Bulgarian Lunge

 
This variation of the Lunge is an excellent introduction into single leg strength training.

Start in a static lunge position and raise the rear foot on a step or box at approximately 6 – 12 inches off the floor.

From this position lunge down allowing your back knee to get as close to the floor as possible.

Keep your chest up throughout the full movement and ensure you temporarily straighten the front leg with each repetition.

If you suffer with tight hip flexors then you will feel a pulling on the back thigh as you drop down into the lunge. Try 8 – 12 on each side.

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# 2 – One Hand Raised Push Ups

Once you have out grown the regular Push Up you can make it more demanding by raising one hand on a block or push up bar.

Once you raise the one hand you put more demands on the other side of the body, especially the chest and triceps.

It is VERY important that you keep your body flat and in line with the floor, in other words you will not be straightening the arm that is raised on the block.

I would recommend that you start with a block of 3 inches off the floor and as you get stronger you can work up to 12 inches.

Try 8 – 12 on each side.

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# 3 – Inverted Bodyweight Row

This exercise is highly underused and will not only help build muscle on the back of your body but add muscle to your forearms too!

You will need a parallel bar to lie underneath in order to perform this exercise.

I have seen the exercise performed under sturdy tables too!

Keep your body tight, and palms pointing away as you row up to your sternum.

To increase the intensity you can raise your feet off the floor and onto a bench or Swiss Ball. Shoot for 8 – 12 slow and controlled repetitions.

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# 4 – Pistol Squat

 
Also known as a Single Leg Squat.

You will need good single leg strength, mobility and stability in order to master this exercise.

Holding one leg out in front of you lower yourself down into a deep squat, pause at the bottom and then drive back up to the top keeping your weight back and on your heal.

If you find this movement too difficult practice dropping down into a chair and then driving back up.

Alternatively use a band, TRX or chair to help keep your balance.

Again 8 – 12 reps on each leg.

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# 5 – Pull Ups and Chin Ups

One exercise that most people never grow out of.

Excellent for developing the back, as well as the biceps.

You will find Chin Ups, palms facing you, much easier as the biceps and overall flexion of the body helps the movement.

Pull Ups are tougher especially as your grip gets wider apart.

If you struggle to perform either of these variations then you can use a band under one foot to help with the movement or put one or both feet on a chair.

Shoot for 8 – 12 clean repetitions.

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# 6 – Side Lunge

 
Another Single Leg exercise that can be very demanding if performed correctly.

Step out to the side and push the hips backwards and keep your weight on your heel.

Drop down so your thigh reaches at least parallel with the floor before driving back up into the top position.

Keep your chest up throughout the whole movement.

If you want to really challenge this movement you can raise the non moving leg onto a step or box. 8 – 12 reps each side.

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# 7 – Rope Assisted Inverted Bodyweight Row

Single arm bodyweight rows are very demanding.

If you are not at this level yet but find regular bodyweight rows are not challenging enough for you then this variation will help.

Set up as for a regular inverted bodyweight row except hold with one hand a 6 inch strap or belt attached to the bar.

Keep your body level as you perform the exercises as usual.

You will not be able to totally straighten the one arm. Again aim for 8 – 12 repetition per arm.

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# 8 – Rope Assisted Pull Ups and Chin Ups

This is a way to make your Pull Ups and Chin Ups even harder and to get you well on your way to performing a single Arm Pull Up or Chin Up.

Just like with the Inverted Rows above you can use a 6 inch rope or strap to hold with the one hand.

Using this method overloads the one side and makes the exercise so much more challenging.

Ultimate goal is 8 – 12 on each side.

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# 9 – Double Lunge

 
You can seriously overload your quads and buttocks by performing this exercise.

Imagine that your one foot is stuck to the floor then lunge forwards and backwards without putting your foot down between movements.

The movement should be smooth with nice clean transition from one lunge to the next.

Once you have completed one side immediately move onto the other for a real treat!

1 repetition counts as forwards and backwards. Try 8 – 12 on each side.

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Why I didn’t include the Handstand Push Up

I love handstands.

There is nothing better for developing shoulder stability than handstands!

In fact, find a stretch of grass and you will struggle to stop me from practicing my handstands and walking on my hands.

The handstand push up is different.

The idea of pushing yourself to complete close to maximum repetitions with the possibility of breaking your neck if your arms give way just isn’t something I would recommend.

By all means practice your handstands but be wary of using handstand push ups to develop muscle.

Using Plyometric Exercises for Pre-Fatigue

 
There are many great Plyometric or Jumping based exercises that you can use to pre-fatigue the movement pattern before performing some of the above.

Here are a few examples:

• 12 x Jumping Squats > 8 Pistol Squats
• 12 x Jumping Bulgarian Lunges > 8 Bulgarian Lunges
• 12 x Clap Push Ups > 12 Regular or 8 One Hand Raised Push Ups

I would not recommend that you use Pre-Fatiguing for every workout because it will really beat your body up but once every week or 10 days will produce a nice shock to your system.

I hope you enjoyed this post and it has enlivened your passion for including Bodyweight Exercises back into your program.

 

What bodyweight exercises do you use? Let me know more below:

The core muscles are the most important muscles in the body for movement.

Not only do strong core muscles look good but they connect the top half of the body to the bottom half.

A good well functioning core means more power, a well protected spine and a tight midsection.

You don’t need all the latest gadgets and gizmos to exercise your core muscles just some sensible and scientific bodyweight exercises.

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# 1 – Bird Dogs

A fundamental exercise that everyone should include in their workout program at some time.

Start on all fours with knees under hips and hands under shoulders.

Extend opposite arm and opposite leg as far as possible concentrating on lengthening the body.

Next bring the knee and elbow together while contracting the core muscles.

Repeat on the other side.

Breathe in as you lengthen the body.

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# 2 – Back Extensions

The core does not just involve the abdominal muscles it stretches all the way around the body.

This exercise works on your back extensors and helps to improve your posture.

Lie on your belly with the arms stretched out in front.

Take a big breath in as you lift both arms and legs off the floor.

Hold for a few seconds and return back down.

Don’t strain your neck, keep looking down at the floor.

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# 3 – Skydivers

Similar to the Back Extension exercise above but with the arms at your sides.

Lift up only the upper part of your body while at the same time rotating the arms outwards to bring the shoulder blades together.

Hold at the top position for up to 30 seconds.

Keep the neck neutral by always looking down and the buttocks squeezed tightly.

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# 4 – Standing Elbow to Knee

A great core warm up exercise and great for integrating the left and right brain hemispheres.

From a tall standing position raise one knee to the opposite elbow and then repeat on the other side.

The movement should be slow and controlled.

Try 20-30 as a warm up exercise.

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# 5 – Front Plank

The exercise that everybody knows.

Prop yourself up on your forearms and toes to activate all those muscles from shoulders to toes.

Ensure that your elbows are directly underneath your armpits or further forward to increase the intensity.

Keep your buttocks tight, back flat and don’t sag at the hips.

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# 6 – Front Plank – One Arm, One Leg

Same as the regular front plank but to challenge your core stabilizer muscles further try lifting one leg or one arm.

You can have fun with this exercise by setting a timer to beep every 10 seconds and then rotate around from limb to limb.

So you may start lifting the left leg, then the right leg, then the left arm and finally the right arm.

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# 7 – Side Plank

Another of the plank based exercises that targets the lateral core muscles.

The side plank involves holding your body at 90 degrees to the floor propped up on your forearm and side of your foot.

You can either stack the feet on top of each other or place one in front of the other.

Keep the hips high and maintain a good right angle with the floor.

Beginners can start from their knees or even use a wall behind them to maintain good alignment.

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# 8 – Side Plank with Knee

Once the side plank has been mastered you can progress to this more challenging exercise.

Start in the regular side plank position with the hips nice and high.

Next bend the top leg and pull the knee to the chest.

Hold at the chest for a second or two and then return to the start position.

Don’t rush it, enjoy it!

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# 9 – Side Plank with Extension

Another Side Plank variation that involves some lateral flexion so you will really feel this one from the hips to the shoulders.

Start in the regular Side Plank position with the hips high.

Next lower the hips to the floor, touch the ground lightly and then push them up as high as possible.

Ensure the hips stay at 90 degree to the floor throughout the exercise.

Keep them slow!

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# 10 – Push Up Hold

Similar to the front plank exercise but this time from the hands rather than the forearms.

Basically you hold a Push Up start position keeping the back flat, buttocks tight, arms locked and core braced.

You can balance a pole along the back to check alignment but the hips should never drop.

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# 11 – Shoulder Taps

A great progression on from the Push Hold that challenges the core stabilizing muscles even more.

Starting with the static Push Up hold slowly raise one hand and touch the opposite shoulder.

Replace the hand back down and repeat on the other side.

Try to keep the hips square during each tap.

The closer the feet are together the more difficult the exercise.

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# 12 – Walk Outs

A simple exercise but very demanding for the core muscles.

Start in the Push Up Hold position and then slowly walk your hands out one inch at a time.

Go as far forwards as you can until you feel your hips are about to drop and then slowly walk back again.

Keep each hand movement to only one inch and move slowly for maximum results.

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# 13 – Slow Mountain Climbers

One of my favourite core exercises.

Again from the Push Up Hold position slowly bring one knee to the outside of the elbow, pause for a second and return the leg to the start position.

Next repeat on the other side.

The trick to the exercise is keeping things slow and controlled and ensuring the hips stay as still as possible.

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# 14 – Cross Body Mountain Climbers

Similar to the Slow Mountain Climbers only you take the knee across the body to the opposite elbow.

You will really challenge your mobility with this exercise as well as engaging those oblique muscles.

Take your time and ensure you pause when you reach the knee.

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# 15 – Up and Down Dog

Taken from the Yoga fraternity this exercise heavily works into the core and back muscles as well as improving mobility.

Start with hands and feet on the floor with hips high, then slowly lower your hips down to the floor using your core to control the movement.

At the bottom your back will be arched as you look up. Slowly push your hips back up to the top and repeat.

Move slow and controlled throughout.

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# 16 – Dirty Dogs

Another of my favourites that takes the regular Up and Down Dog exercise to the next level.

Perform the standard Up and Down Dog exercise but when the hips are at the top of the movement take one hand and reach through to touch the opposite toe.

Return the hand back to the floor and then repeat on the other side.

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# 17 – Dead Bug

A great exercise for challenging pelvic stability.

The pelvis is kept in position by your core muscles so the harder the pelvis has to resist movement the harder the core has to work.

Lie on your back with hands and feet in the air.

Maintaining the small of your back on the floor lower your opposite arm and leg to the ground.

Return to the start position and repeat.

If the back cannot maintain constant contact with the ground then the exercise it too difficult.

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# 18 – Scissors

If you find the Dead Bug too difficult then this is a slightly easier variation.

Lie on your back with feet straight up in the air.

Place your fingertips just underneath your lower back.

Next lower one leg maintaining back pressure on your fingertips.

As soon as you lose that pressure return the foot to the starting position.

Repeat on the other side.

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# 19 – Mountain Climber Push Ups

An advanced version of the Slow Mountain Climber and very challenging for the chest and core muscles.

From the Push Up top position drop down into a regular Push Up but at the same time bring the right knee to the right elbow.

Hold for a second at the bottom and the push back up as you return the leg back to the starting position.

Repeat on the other side.

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# 20 – Cross Overs

Another pelvic stability exercise that really challenges the core muscles.

Lie on your back with just your fingertips in the small of your back.

Raise your feet in the air at 45 degrees and adjust your pelvis so you feel the pressure on your fingers.

Next start slowly crossing one leg over the other.

If you cannot maintain lower back pressure on the tips of your fingers then the exercise is too difficult.

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# 21 – Plank to Push Up

This exercise combines the regular Front Plank with the Push Up Hold.

A great exercise for dynamic stabilization of the core and you will feel it in the shoulders and triceps too!

Start in the top position of a Push Up and then place one forearm down onto the floor and then the other, so you are in the Front Plank.

Next just reverse the movement back to the Push Up position again.

Move slowly and place the arms carefully.

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# 22 – Cross Body Extension

A more advanced exercise that will have you trembling to stabilize.

Start in the Push Up hold position and then raise opposite arm and leg as high as possible.

Hold for a few seconds and then repeat on the other side.

Most people find one side weaker than the other, if this is the case practice twice as many on that side.

If you want to train your Core the correct way, from the inside out, then see my:

37 Core & Abs Conditioning Workouts