The Functional Workout
Functional Exercise is the practice of using multiple muscle groups in a way they would be used during daily activity.
Perform a dynamic warm up.
Perform 10-15 repetitions of these exercises. For a full workout do 3 sets.
Medicine Ball Squat with Overhead Lift
Stand with feet under hips. Hold the medicine ball (dumbbell or water bottle will work) at hip height. Lower to a squat with the knees bent at 90 degrees. Touch the ball to the floor then stand up by pushing through the heels. As you stand up lift the ball straight overhead. Repeat.
Stair Climb with Bicep Curl
You can use stairs or a step. Start in a stable stance holding dumbbells. Step up onto the step curling the dumbbells as you step. Keep elbow next to sides throughout the exercise. Using the leg you stepped up with first step down. Repeat starting with the other leg. Perform 10-15 on each leg.
Hip Extension with Reverse Fly
Stand with feet under hips holding dumbbells at sides. Hinge forward at the hip lifting one leg in the air when your hip joint is at 90 degrees lift the dumbbells towards the outside squeezing through the shoulder blades. Repeat on the other leg.
Diagonal Reach with Medicine Ball
Stand with feet shoulder width apart. Hold a medicine ball or dumbbell at chest height. Twist with the whole body to lift the weight diagonally up over your shoulders till arms are straight. Bring the weight back to center, repeat on the opposite side.
Lunge with Back Row
Stand with feet under hips holding dumbbells at sides. Step backwards with the right leg bending the knees to 90 degrees. Pull the dumbbell back with the elbows, squeezing between the shoulder blades. Press through the heel to stand back to start. Repeat on the opposite side.
Knee Lift with Lateral Raise
Stand with feet under the hips holding dumbbells at sides. Pick up the right knee till it is at 90 degrees from the hip. At the same time lift the dumbbells out to the side till they reach shoulder height. Keep the shoulder blades relaxed throughout the exercise. Return to the starting position and repeat on the other side.
Push up with Hip Extension
Start in a knee pushup position. Lower the chest to the ground bending at the elbows as you push up to the start position lift one leg off the ground pressing through the heel. Switch sides.
Start in a seated position with a slight lean backwards to engage the abdominals and knees bent. Hold a weight at chest level. Twisting with the upper body bring the weight across toward the floor then return to start and over to the other side. Repeat.
Start in a pushup position resting on your elbows. Keep the hips in line with the shoulders. Hold this position for up to 90 seconds.
Perform a full body stretch at the end.