18 January 2020

Functional training program: 10 exercises

Getting started with a new fitness routine often can be a lot easier said than done. It's hard to know where to begin. We're often inundated with ads promoting this program or that, delivering promises of trim, fit bodies after just 30 days, and a small investment on your part.

Truth is, maintaining a healthy lifestyle, doesn't require a severe transformation. It just requires some dedication and a few healthy choices. If you're looking for a new fitness routine, and not looking to break the bank or break your body, try this functionally fit routine.

Practice this routine three times a week, plus cardio or another workout of your choice two other days. You will begin feeling stronger and find yourself with more energy to give each day in no time.

Functional Training Program for Overall Fitness: 10 Exercises

Equipment Required: Dumbell, Medicine Ball, Kettle Bell, stability ball

2 Minute Warmup

Begin with a two-minute warmup to get your muscles ready for work. You can run in place, jump on the stationary bike, or jump rope, for example - anything to get your heart rate up and your body warm.

Functional Exercises

This routine will build and tone muscle all over your body so that your overall strength and posture improve. If practiced regularly, and with safety in mind, your body will be better equipped to protect itself against injuries that arise from even the most routine movements.

Remember to practice these exercises safely. If you're starting out, you may want to begin with little to no weight. Feel free to alter or replace exercises as needed to modify the workout to fit your needs and goals better.

  • Lateral lunges: 3 sets x 20 reps each side
  • Deadlift: 3 sets x 20 reps
  • Medicine ball rotational throw: 3 sets x 15 reps
  • Dumbbell Reverse Lunge and Press: 3 sets x 10 reps each side
  • Stability Ball Push-Ups: 3 sets x 15 reps
  • One-Arm Kettlebell Snatch: 3 sets x 10 reps each side
  • Jump squat: 3 sets x 20 reps
  • Dumbbell Thruster: 3 sets x 20 reps
  • Stair climb with bicep curl: 3 sets x 5 iterations up and down stairs
  • Medicine Ball Diagonal reach: 3 sets x 20 reps each side

5 minute Cool Down Stretch

Now is the best time to stretch out your muscles. Perform basic stretches for your core, legs, arms, back, and shoulders while they are still warm. This will improve your flexibility and condition them to be more prepared for the next workout session.

Photo by mr lee on Unsplash

Did you enjoy this article? Share it!

Try 30 Day Fitness Now!
See the fantastic results of the 30 Day Fitness Challenge on your own body.
Try for Free
Two screens of the 30 Day Fitness app.
Follow us on social media:
Copyright © Bending Spoons S.p.A. | Via Nino Bonnet 10, 20154, Milan, Italy | VAT, tax code, and number of registration with the Milan Monza Brianza Lodi Company Register 08931860962 | REA number MI 2056926 | Contributed capital €128.816,34

Help Center - Terms & Conditions - Website Privacy and Cookie Policy