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Top 13 Functional Training Exercises You Should Use in Your Workouts

By Greg Brookes

Functional Training Exercises You Should Use In Your Workouts

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:


# 1 – Dumbbell Reverse Lunge with Rotation

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


# 2 – Hip and Thoracic Openers

Hip Openers Exercise
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


# 3 – Single Leg Dumbbell Row

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


# 4 – Break Dancer Push Up

Breakdancer Push Ups
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!


# 5 – Yoga Squat

Yoga Squats
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


# 6 – Kettlebell Turkish Get Up

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.


# 7 – Side Lunge with Reach

Side lunge and reach exercise
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.


# 8 – Overhead Warm Up with Dumbbells

Overhead Dumbbell Warm Up
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.


# 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


# 10 – Dumbbell Reverse Lunge and Press

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!


# 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.


# 12 – Double Lunge and Reach

Double Lunge and Reach Exercise
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


# 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.


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

41 Medicine Ball Exercises for Full Body Functional Conditioning

By Greg Brookes

Medicine Ball Exercises for Full Body Functional Conditioning

41 Medicine Ball Exercises

Medicine Ball exercises are excellent for all levels of conditioning from complete beginners to the experienced athlete.

You can use medicine balls in various ways to produce everything from general conditioning and fat loss to increases in strength and power for sports.

The faster more dynamic medicine ball exercises should be reserved for the more advanced athlete and the static exercises for the beginner.

Please be warned that performing dynamic exercises with a heavy medicine ball can cause extreme muscle soreness post workout so always start off light and progress gradually.

Watch all 41 Medicine Ball Exercises below:

Medicine Ball Exercises List

Here is a list of Medicine Ball Exercises starting with the exercises for beginners at the top and processing down to the more advanced options further down the list.

1 Medicine Ball Slingshot

Medicine Ball Slingshot Exercise
Muscles used: Shoulders, Core
Summary: An excellent warm up exercise that requires a little practice to stop you losing control of the medicine ball. Practice working in both directions changing every 10 – 20 reps.


2 Medicine Ball Halo

Medicine Ball Halo Exercise

Muscles used: Shoulders, Upper Back
Summary: A great warm up movement that will loosen the shoulders, neck and upper back. Be sure to keep the medicine ball as close to the neck as possible. Try changing directions every 5 – 10 reps.


3 Medicine Ball Squat

Medicine Ball Squat Exercise

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: One of the most important movement patterns, the squat can be performed by holding a medicine ball close to the chest throughout. Excellent for beginners because it acts as a nice counterbalance as you sit back onto your heels.


4 Medicine Ball Step Up and Press

Medicine Ball Step Up and Press Exercise

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: A very practical and functional exercise that involves stepping up onto a box and then pressing overhead. Try to ensure you pull yourself up onto the box with your front leg rather then pushing from your rear leg. Try alternating legs or leading with the same leg each time.


5 Medicine Ball Squat and Lateral Step

Medicine Ball Lateral Squat Exercise

Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: Similar to the medicine ball squat exercise but this time you step to the side before descending into the squat. Slightly more challenging and cardiovascular. Try alternating sides when you step.


6 Medicine Ball Bob and Weave Exercise

Medicine Ball Bob and Weave Exercise

Muscles used: Back, Core, Glutes, Quads, Hamstrings
Summary: A great cardio movement for beginners as well as improving strength and flexibility in the hips. Many workouts forget to focus on lateral movements like this one but the benefits can be very rewarding especially for sports.


7 Medicine Ball Squat and Push

Medicine Ball Squat and Push Exercise

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: For this exercise we take the squat to a slightly more advanced level by adding in a forward chest press at the top of the movement. Be sure not to lean backwards during the chest press and keep your core tight and engaged throughout.


8 Medicine Ball Static Lunge

Medicine Ball Static Lunge Exercise

Muscles used: Glutes, Hamstrings, Core, Hips
Summary: The lunge is a demanding movement but well worth the effort because it not only conditions the legs and buttocks but is also very cardiovascular. A great movement for improving your hip flexibility too.


9 Medicine Ball Overhead Squat

Medicine Ball Overhead Squat Exercise

Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips, Shoulders
Summary: This more advanced squat exercise will help to straighten out any squat alignment issues you may have as well as strengthening your entire body. Holding the medicine ball overhead also makes your heart worth harder as it has to pump blood all the way up to your hands.


10 Medicine Ball Lateral Step Up and Press

Medicine Ball Lateral Step Up and Press Exercise

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: We have already worked on the regular step up, now we start to strengthen the hips with this lateral movement. Again make sure to pull yourself up with the front leg rather than pushing up from the rear leg.


11 Medicine Ball Cossacks

Medicine Ball Cossacks Exercise

Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips, Adductors
Summary: An excellent hip opening and strengthening exercise that is fun to perform. Keep your feet in the same position throughout the entire exercise. Start off steady and keep getting deeper into the movement with each repetition.


12 Medicine Ball Half Kneeling Press

Medicine Ball Half Kneeling Press Exercise

Muscles used: Shoulders, Triceps, Core, Glutes
Summary: You will need good balance and control as well as core strength and glute activation in order to perform this exercise correctly. Don’t allow yourself to arch at the lower back or for your buttocks to drift backwards. Stay strong and engaged!


13 Medicine Ball Clean and Press

Medicine Ball Clean and Press Exercise

Muscles used: Shoulders, Triceps, Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: A great functional exercise that simulates picking something up from the floor and placing it up and over your head. Almost all of your muscles are engaged throughout this movement. Be sure to keep a nice flat back as you pick up and lower the medicine ball.


14 Medicine Ball Reverse Lunge

Medicine Ball Reverse Lunge Exercise

Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: One of the best exercises for strengthening and conditioning the buttocks and legs. Keep your chest up throughout the movement and work on pulling yourself up using the front leg.


15 Medicine Ball Single Leg Deadlift

Medicine Ball Single Leg Deadlift Exercise

Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: Develop strong hamstrings for sports and excellent balance with this exercise. Work on keeping your back nice and flat throughout the movement by keeping your chest up.


16 Medicine Ball Overhead Warm Up

Medicine Ball Overhead Warm Up Exercise
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings
Summary: A great intermediate exercise for warming up the lunge movement pattern. Keep the medicine ball overhead as you move from standing to the tall kneeling position. Use a mat to protect your knees!


17 Medicine Ball Forward Lunge

Medicine Ball Reverse Lunge Exercise
Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: A slightly more challenging lunge variation than the reverse lunge exercise. Try to avoid rocking too far forwards by stepping first and then dropping straight down into the lunge position.


18 Medicine Ball Squat and Press

Medicine Ball Squat and Press Exercise
Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings, Hips
Summary: Looking for a full body exercise that is also good for fat burning then this is the medicine ball exercise for you. Very cardiovascular! Ensure you have mastered the other squat variations before moving onto this one.


19 Medicine Ball Static Lunge and Press

Medicine Ball Static Lunge and Press Exercise

Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings, Hips
Summary: This lunge variation is surprisingly challenging on your balance as both feet should not move throughout the entire exercise. A good full body exercise and very cardio too.


20 Medicine Ball Squat and Rotational Press

Medicine Ball Squat and Rotational Press Exercise

Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings, Hips
Summary: Another functional exercise that mixes a squat with a rotational press. Excellent for improving upper body mobility as well as conditioning the full body from head to toe. Alternate sides after each repetition.


21 Medicine Ball Overhead Forward Lunge

Medicine Ball Overhead Forward Lunge Exercise
Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: An intermediate level lunge option that challenges the core muscles further as you have to try and stay tight to avoid lower back arching. Also more cardiovascular than the regular lunge as the heart must work harder to pump blood up to the hands.


22 Medicine Ball Push Up Single Hand

Medicine Ball Push Up Single Hand Exercise
Muscles used: Shoulders, Triceps, Chest, Core
Summary: You can challenge your shoulder stability and improve your single arm chest strength by performing a push up with one hand on a medicine ball. For this exercise you roll the medicine ball across and change hands each repetition.


23 Medicine Ball Lunge with Rotation

Medicine Ball Lunge with Rotation Exercise

Muscles used: Upper Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: A tricky lunge variation that will challenge both your balance and mobility through your hips and upper back. Be sure to lunge first and rotate second rather than doing them both at the same time.


24 Medicine Ball Double Lunge

Medicine Ball Double Lunge Exercise
Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: A really challenging exercise that overloads the one leg and buttock as well as raising the heart rate very quickly. For a more advanced variation try not to put your foot down as you move from forward lunge to reverse lunge.


25 Medicine Ball Chest Pass

Medicine Ball Chest Pass Exercise

Muscles used: Shoulders, Triceps, Core, Chest
Summary: A dynamic medicine ball exercise that involves explosively pushing a medicine ball against a wall. You can also perform this exercise with a partner.


26 Medicine Ball Bulgarian Lunge

Medicine Ball Bulgarian Lunge Exercise

Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: For single leg strength the Bulgarian lunge is a very good choice. Just raising the real foot off the ground makes a huge difference to the demands on the front leg and buttock. Careful not to raise the rear leg too high if your hip flexor flexibility is not too good.


27 Medicine Ball Push Up

Medicine Ball Push Up Exercise
Muscles used: Shoulders, Triceps, Core, Chest
Summary: The instability of the medicine ball on the floor creates a great way to challenge your chest, arms and shoulders when performing a push up. Ensure the arms bend backwards along the body and the medicine ball is under the centre of the chest.


28 Medicine Ball Overhead Reach Reverse Lunge

Medicine Ball Overhead Reach Reverse Lunge Exercise
Muscles used: Shoulders, Triceps, Glutes, Core, Hamstrings, Quads, Hips
Summary: A dynamic lunge variation that challenges both strength, flexibility and cardio. As you step backwards into the reverse lunge reach up and backwards with the medicine ball. Keep your core muscles tight and engaged throughout to protect your lower back.


29 Medicine Ball Side Lunge

Medicine Ball Side Lunge Exercise

Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: You can improve your hip flexibility and develop strong buttocks and legs with this exercise. Great for sports! Make sure to keep your chest up and heels on the floor.


30 Medicine Ball Crescent Squat

Medicine Ball Crescent Squat Exercise
Muscles used: Shoulders, Core, Back, Obliques, Glutes, Quads, Hamstrings, Hips
Summary: You will need good coordination for this medicine ball exercise as you move in a crescent shape from a squat into the standing position. Don’t make the mistake of bending your lower back at the bottom of the squat position.


31 Medicine Ball Chopping Forward Lunge

Medicine Ball Chopping Forward Lunge Exercise

Muscles used: Shoulders, Core, Obliques, Glutes, Quads, Hamstrings, Hips
Summary: A excellent way to add a little more dynamic movement to your forward lunges. Chop down and across the front leg while keeping your chest up. You can perform this exercise walking forwards and alternating sides or keep repeating over the same leg.


32 Medicine Ball Overhead Front Slam Exercise

Medicine Ball Overhead Front Slam Exercise

Muscles used: Shoulders, Lats, Core
Summary: A dynamic core exercise that will take some practice to activate the core muscles correctly. Actively use the core muscles to pull you down as you slam the medicine ball to the floor.


33Medicine Ball Pistol Squat

Medicine Ball Pistol Squat Exercise

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: One of the best single leg exercises to condition your mobility, strength and balance. Use the medicine ball to act as a counterbalance as you perform the exercise.


34 Medicine Ball Crescent Reverse Lunge

Medicine Ball Crescent Reverse Lunge Exercise
Muscles used: Shoulders, Core, Obliques, Glutes, Quads, Hamstrings, Hips
Summary: An advanced lunge variation that takes the medicine ball up and over the head in a crescent shape during each repetition. Great for the core muscles and challenges your cardio too!


35 Medicine Ball Deck Squat

Medicine Ball Deck Squat Exercise

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings, Lats
Summary: A fun exercise that requires good hip mobility as well as strength in order to complete the movement. Use the medicine ball to propel you up from the bottom position.


36 Medicine Ball Overhead Throw

Medicine Ball Overhead Throw Exercise

Muscles used: Shoulders, Lats, Back, Core
Summary: Think of a soccer throw and you will understand the movement here. Challenging on the Lats and core muscles so be careful to warm up well and do not use a heavy medicine ball.


37 Medicine Ball Front Chop

Medicine Ball Front Chop Exercise

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: In many ways this medicine ball exercise is like the kettlebell swing. It can feel very strange at first but once mastered  it is a very effective exercise for the entire body. Be sure to keep the chest up and hinge from the hips.


38 Medicine Ball Jumping Squats

Medicine Ball Jumping Squats Exercise

Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: Develop explosive power in your legs using this jumping squat exercise holding a medicine ball close to your chest. Definitely not one for beginners!


39 Medicine Ball Downwards Diagonal Chop Exercise

Medicine Ball Downwards Diagonal Chop Exercise
Muscles used: Shoulders, Back, Obliques, Core, Hips
Summary: A challenging exercise that requires good body alignment throughout. Ensure to keep your chest up and lower back flat. As you chop down with force your body will have to absorb the movement which can leave you feeling sore (DOMS). Start with a very light medicine ball.


40 Medicine Ball Jumping Lunges

Medicine Ball Jumping Lunges Exercise
Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: Develop explosive legs in the lunge movement pattern with this exercise. Definitely not one for the beginner and a good warm up needed beforehand. Very cardio too!


41

Medicine Ball Upwards Diagonal Chop Exercise

Medicine Ball Upwards Diagonal Chop Exercise
Muscles used: Shoulders, Back, Core, Obliques
Summary: A very advanced exercise that requires good coordination otherwise it can feel “just weird”. Keep the core tight and engaged throughout. Be careful and use a very light medicine ball to practice.


 

Have you tried any of these Medicine Ball exercises? Let me know more below…

9 Muscle Building Bodyweight Exercises

By Greg Brookes

muscle building bodyweight exercises

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.


# 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.


# 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.


# 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.


# 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.


# 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.


# 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.


# 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.


# 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.


# 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.


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:

17 Big Bang Exercises for Fat Burning

By Greg Brookes

17 Big Bang Exercises for Fat Burning

Big Bang exercises use as many muscles in the body as possible during each movement.

When you engage hundreds of muscles at a time the body requires larger amounts of energy to fuel the movement. The more energy required for the movement the more calories you burn.

If you are short on time or are looking for exercises to burn maximum amounts of calories then choosing from this list will really help.

A word of warning: Most of these exercises are NOT for the beginner.

They all involve complex movements that require good balance, coordination and strength.

Due to the complexity of these exercises they also involve huge amounts of neurological involvement, something that is often overlooked in program design.

So not only are they physically tiring but mentally tiring too!

I would advise you to choose just one of these exercises per workout and start off slowly.

OK, here goes…


# 1 – Cross Body Clean and Press

Dumbbell Cross Body Clean and Press

This exercise is best performed with a dumbbell. You need good mobility and lower back form in order to get this one right.

Start off with the dumbbell just in front of the left foot.

Next lean down with the right hand and Clean the dumbbell up to the right shoulder keeping your back flat and driving from the hips. Next press the dumbbell overhead.

Reverse the movement by bringing the dumbbell down to the shoulder and then across the body to the left foot again.

Just 10 reps of this exercise on each side is very demanding.


# 2 – Kettlebell Snatch

Kettlebell Snatch Exercise

The Snatch is an explosive exercise that uses most muscles in the body but predominantly the ones in the legs and back.

Using one hand, swing the kettlebell between the legs as if performing a regular kettlebell swing.

When the kettlebell reaches head height pull the kettlebell towards you and then punch your hand up and through.

Reverse the movement by throwing the kettlebell out and then controlling it as it swings back through the legs.

If you are familiar with Barbell training then the Barbell Snatch could also be classed as a big bang exercise.

Want more? See the Complete Guide to the Kettlebell Snatch here


# 3 – Kettlebell High Pull

Kettlebell High Pull Exercise

Another big bang exercise from the kettlebell camp.

The High Pull works into the back of the body as well and being very cardiovascular, even more so than the Swing or Snatch.

Swing the kettlebell as with a regular swing but once you reach head height pull the kettlebell towards you keeping the elbow high and wrist straight.

Next push the kettlebell back out and return to the regular swing pattern.

Tough on your grip strength this one too! Try just 50 on each side for a cardio workout.

Want more? See how to master the kettlebell high pull


# 4 – Reverse Lunge and Press

Reverse Lunge and Press with Dumbbells

A great full body movement that you can performed with Dumbbells, Kettlebells, a Medicine Ball or a Barbell.

Holding the weight at shoulder height take a good step back into a reverse lunge and ensure that the back knee gets as close as possible to the ground.

Next pull forwards from the front heel and as you start to return to the start position drive the weight overhead.

Control the weight back down to the shoulders and repeat the movement using the other leg.

Want more? See 16 Kettlebell Lunge Variations here


# 5 – Side Lunge and Clean

The side lunge is a very demanding exercise on its own but add a clean to the movement and you seriously know you’re exercising!

Step out wide with a Kettlebell or Dumbbell held at shoulder height.

As you step sideways drop the weight down towards the ground.

When you reach the bottom of the side lunge the arm should be straight.

Next drive back up to the start position and at the same time clean the weight back to shoulder height.

Keep your back flat throughout the whole movement.


# 6 – Thruster

Kettlebell Thruster Exercise

The classic Crossfit exercise that connects the Squat with the Overhead Press.

It’s important that you take your time with this exercise.

Ensure that you reach at least parallel with your thighs to activate your Buttocks as well as using your upwards momentum to drive the weight overhead.

You can perform this exercise with any number of difficult pieces of equipment from Dumbbells, to Kettlebells to Powerbags, to Heavy Rocks!

Want more? See 7 Kettlebell Squat Variations here


# 7 – Pistol Squat

Dumbbell Pistol Squat

One of my personal favourites because it not only works on balancing asymmetries between your left and right side but also requires good Mobility, Strength, Balance, Coordination, and Cardiovascular health.

Just try 5 – 10 reps of these on each side and feel how your heart rate starts to beat!

Holding one leg out in front of your drop down into a deep one leg squat.

Without letting your one foot touch the floor drive back up to the starting position.

To activate the shoulders and back hold a weight plate, medicine ball etc. out in front of you.


# 8 – Deadlift

The grandfather of full body movements.

Using a barbell push the hips backwards as you reach down to grab the bar.

Driving from your heels with your chest up and back flat return to a standing position.

Slowly return the bar to the ground and repeat.

Note that the deadlift is labelled a Deadlift because it is lifted from a dead position. So start each repetition from the ground.

Although you use huge amounts of hips and legs during the movement, the back, and upper back also get huge engagement. Try 5 sets of 5, then rest up for a few days!

Want more? See 11 Kettlebell Deadlift Workouts here


# 9 – Kettlebell Swing

Two Handed Kettlebell Swing Exercise

The classic Kettlebell exercise that sees the kettlebell dynamically swung between the legs.

Hugely effective due to the deceleration that is needed at the bottom of the swing and the dynamic movement from the hips.

Both one handed and two handed swings are effective although you will need to experiment to get the weight right.

Want more? See the Complete Guide to the Kettlebell Swing here


# 10 – Squat and Rotational Press

Dumbbell Squat and Rotational Press

Very similar in movement to the Thruster except this time more rotation is added to the movement.

Start by holding a dumbbell in each hand at shoulder level. Next drop into a deep squat, pause and then drive back up.

As you are coming up out of the Squat pivot on one leg and push one of the dumbbells up and across the body.

Return the dumbbell back to the shoulder position and repeat on the other side.


# 11 – Turkish Get Up

Kettlebell Turkish Get Up

The perfect full body stability exercise that can be performed with a dumbbell or kettlebell.

Begin the movement from a lying down position with the weight held straight armed above the chest.

Next sit up using one hand for support before sweeping the leg underneath the body and standing up.

The movement is then reversed back down to the lying down position.

A great exercise for beginners to bombproof the body from future injuries.

The exercise can be practised with a weight to begin with or by holding a glass of water.

Want more? See the Complete Guide to the Turkish Get Up here


# 12 – Powerbag Squat and Shoulder

Another variation of the Thruster but this one uses a Powerbag.

Start with the Powerbag on one shoulder and perform a deep squat.

Next drive up from the bottom of the squat and at the top position push the Powerbag up over your head and onto the other shoulder. Finally drop back down into the squat and repeat.

This exercise is a fast and cardiovascular movement that will leave any fitness enthusiast gasping for breath.

Try 20 reps.


# 13 – Clean, Squat and Press

Dumbbell Clean Squat and Press

A superb Kettlebell, Dumbbell or Barbell exercise that combines the popular Thruster exercise with a clean too!

The Clean movement adds more of a Deadlift type element so you get the benefit of more back engagement.

Begin by cleaning the weight to shoulder height before dropping into a deep squat and then driving up into an overhead press.

Finally take the weight back down to the ground before repeating the movement.


# 14 – Burpee Plus

Burpee Cardio Exercise

Everyones favourite, the Burpee can be classed as a big bang exercise especially if you add a few extras.

To make the exercise more demanding you can add 1-3 push ups at the bottom of the burpee and a jump at the top of the movement.

I even like to encourage forward jumps or side jumps after each repetition.


# 15 – Walking Lunge with Rotation

Dumbbell Reverse Lunge with Rotation

A fun exercise that is highly demanding for the whole body.

Holding a medicine ball, dumbbell, powerclub, or weight plate begin with a forward lunge.

As you drop down into the lunge take the weight diagonally across the body from the shoulder and across the front knee.

Pull from the front heel and step up forwards.

Next repeat on the other side taking the weight across the opposite knee.

Continue walking forwards in this way.

Try 20 total reps or choose a marker to walk towards.


# 16 – Cable Push

You will need a cable machine or a resistance band for this exercise.

Stand with the right foot in front of you in a staggered stance and the weight behind you held in the left hand.

Now press the weight forwards rotating through the rear foot as you near the end of full extension.

Not only will you get heavy shoulder and chest engagement from this exercise but the core and legs work hard too!


# 17 – Cable Pull

The complete opposite of the Cable Push, this time pulling the cable towards you from a split stance.

Again rotate the body as the cable nears the end of the movement.

Ensure that you work the full range of movement during this exercise allowing the working side to fully extend and fully flex.

Maintain a tight core through the exercise and you won’t be disappointed!

Have you tried any of these exercises? Let me know more below:

 

500 Bodyweight Workout Challenge You Can Do Anywhere

By Greg Brookes

500 Bodyweight Workout Challenge Using No Equipment

Who doesn’t love a challenge?

This 500 Bodyweight Workout Challenge requires no equipment so you can take it with you anywhere.

Great for fat loss, developing movement skills, improving cardio and general conditioning.

Practice the exercises first and progress slowly, perhaps completing the challenge with only 10, 15 or 20 reps of each exercise.

When you are ready take on the challenge.

Record so far 11:31. And no it wasn’t me, my best time is 11:47. Enjoy!

You will need to take a days rest after completing the challenge.

Warning: if you are a complete beginner then some of these exercises are not for you, please use the alternative exercises listed beneath each exercise.


1. Fast Mountain Climbers (50 reps each leg)

Fast Mountain Climbers for Cardio

Easier Exercise: Don’t jump to alternate the legs at the same time. Instead alternate placing each foot forwards and then backwards.

Watch a tutorial video of the Fast Mountain Climbers: 


2. Jump Squats (50 reps total)

Jump Squats Cardio Exercise

Easier Exercise: Replace this exercise with regular Y Squats, shown for exercise #6.

Watch a tutorial video of the Jump Squats Exercise: 


3. Push Ups (50 reps total)

Push Up Exercise

Easier Exercise: Make the push up easier by performing them off a wall or bench.

Watch a tutorial video of the Push Up Exercise: 


4. Cossacks (25 reps each side)

Cossack Bodyweight Exercise for opening the hips

Easier Exercise: Hold onto the back of a chair or wall in order to help control the movement better.

Watch a tutorial video of the Cossacks Exercise: 


5. Slow Mountain Climbers (25 reps each side)

Slow Mountain Climbers Core Exercise

Easier Exercise: Hold the plank position either on your hands or on your forearms, or lightly touch the toes down by the side of the hands.

Watch a tutorial video of the Slow Mountain Climbers Exercise: 


6. Y – Squats (50 reps total)

Bodyweight Y Squats Exercise

Easier Exercise: Hold onto a wall or back of a chair to help stabilise yourself during the squat movement.

Watch a tutorial video of the Y Squat Exercise: 


7. Forwards Lunges (25 reps each side)

Bodyweight Forward Lunges

Easier Exercise: Use a broomstick to help support you during the movement or place one hand against a wall.

Watch a tutorial video of the Forward Lunge Exercise: 


8. Squat Thrusts (50 reps total)

Squat Thrusts Cardio Exercise

Easier Exercise: Don’t jump forwards and backwards instead alternate placing one foot forwards and then backwards again.

Watch a tutorial video of the Squat Thrust Exercise: 


9. Dirty Dogs (25 reps each side)

Dirty Dogs Core Exercise

Easier Exercise: You can either just bend up and down, repeating what they call in yoga the up dog and down dog position. You can also stop when your body reaches a straight line or is in the top push up position.

Watch a tutorial video of the Dirty Dogs Exercise: 


10. Burpees (50 reps total)

Burpee Cardio Exercise

Easier Exercise: Rather than jump both feet back at the bottom of the squat movement just place your hands on the floor and step backwards and then forwards with both legs.

Watch a tutorial video of the Burpee Exercise: 

How did you get on? I’d love to hear your comments below:

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Greg Brookes is the founder of GB Personal Training Ltd and KettlebellsWorkouts.com. He has been featured in Men's Health, Women's Fitness, Men's Fitness, and Health & Fitness Magazine, where he wrote a monthly column. He has also been featured in the majority of UK national newspapers. Labelled as "the trainer to the trainers" he delivers seminars and a regular newsletter to help Personal Trainers improve their skills and achieve better results for their clients. Continue reading

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