quick and easy Functional fitness workout

What is ‘functional fitness’? We’ll functional fitness workouts have been gaining popularity in recent years, and for good reason, functional fitness, like the name suggests are workouts designed to improve overall fitness and make daily activities easier to perform by focusing on movements that mimic real-life situations. Let’s dive in and explore a functional fitness workout.

Warm-Up

As with any workout, it's important to properly warm up before getting into the more intense work. Start with some light jogging or jumping jacks for 5-10 minutes to get your blood flowing and your heart rate up. Once you're feeling warm, move on to the following dynamic stretches:

Lunges with a Twist

Step forward with your right foot into a lunge, and then twist your torso to the right, reaching your right arm up towards the ceiling. Return to the starting position and repeat on the left side.

Inchworms

Start standing with your feet hip-width apart. Bend over and place your hands on the ground, then walk them out in front of you until you're in a plank position. Walk your feet up towards your hands, keeping your legs straight, until you're back in the starting position.

Arm Circles

Stand with your arms extended out to the sides. Make small circles with your arms, gradually increasing the size of the circles until you're making big, sweeping circles.

The Workout

Once you've properly warmed up and stretched, it's time to get into the workout itself. This functional fitness workout consists of six exercises, each designed to work multiple muscle groups and improve your overall fitness. You'll perform each exercise for 30 seconds, then rest for 10 seconds before moving on to the next exercise. Complete three rounds of the entire circuit.

Squat Jumps

Stand with your feet hip-width apart. Lower into a squat, then explode up into a jump, landing back in a squat.

Push-Ups

Start in a plank position with your hands shoulder-width apart. Lower your body down towards the ground, keeping your elbows close to your body, then push back up to the starting position.

Burpees

Start standing with your feet shoulder-width apart. Lower down into a squat, then jump back into a plank position. Jump your feet back up towards your hands, then explode up into a jump, clapping your hands above your head.

Mountain Climbers

Start in a plank position. Bring your right knee towards your chest, then quickly switch to bring your left knee towards your chest. Continue alternating for 30 seconds.

Bicycle Crunches

Lie on your back with your hands behind your head. Lift your head, neck, and shoulders off the ground and bring your right elbow towards your left knee, then switch to bring your left elbow towards your right knee. Continue alternating for 30 seconds.

Plank

Hold a plank position for 30 seconds.

Cool-Down

After completing three rounds of the circuit, it's important to properly cool down your muscles to prevent injury and aid in recovery. Take 5-10 minutes to stretch your muscles, focusing on the areas that you worked the most during the workout.