If you haven’t heard by now, full body fitness is the way to go and functional movement is how you get there. Gone are the days of hour-long gym sessions and ‘leg day.’ Now is the age of total body toning, in less time than ever before. This is where functional fitness comes in.
Functional exercises try to mimic your everyday movements and activities, using multiple muscle groups and joints at the same time. This is why it is THE killer body workout. After just one workout, you’re likely to notice improvements in your strength, balance, agility and endurance. Here are 3 full body moves to get you started.
1. Hip Extension with Reverse Fly
a. Benefits: Coordination, balance & works entire back, shoulder, glutes and legs.
b. Set up: Stand up tall, holding dumbbell in each hand. Learn forward from your hips, extending right leg straight behind you as you bring your chest towards the floor. Lift your arms into a T shape at your shoulders.
c. Reps: 10-12 times for each leg.
2. Medicine Ball Squat w/ Lift Overhead
a. Benefits: Legs, glutes, lower back, shoulders and arms.
b. Set up: Stand with feet wide, holding medicine ball between hands. Squat down, keeping knees above ankles, bringing ball to the floor. Press back up and bring ball overhead. Keep your head and back straight.
c. Reps: 2 sets of 10 to start.
3. Knee Lift w/ Lateral Raise
a. Benefits: Balance, tones shoulders and strengthens your core.
b. Set up: Stand with weight in each hand, arms at your side. Lift right knee to hip height, while lifting your arms to the side in a T shape. Hold for 2 counts, then lower.
c. Reps: 10-15 times for each leg.
