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:

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…

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# 1 – 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.

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# 2 – Kettlebell Snatch

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

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# 3 – Kettlebell High Pull

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

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# 4 – Reverse Lunge and Press

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

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# 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.

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# 6 – Thruster

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

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# 7 – 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.

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# 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

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# 9 – Kettlebell Swing

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

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# 10 – 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.

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# 11 – 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

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# 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.

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# 13 – 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.

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# 14 – Burpee Plus

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.

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# 15 – Walking 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.

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# 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!

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# 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: