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  • Ian Riley

What the funct...ional movements! 5 Functional exercises to keep you moving!

Updated: Mar 31, 2019

Disclosure: this post contains affiliate links.


Functional Movements are movements based on real world situations. (E.g.: squats, stepping, lunges, reaching...etc)


Performing exercises that are based on functional movements is the way to go. Keep reading to find out what exercises I do to remain...functional.


1) Squats to press using a resistance band

  • Set up by standing on top of the resistance band, with feet shoulder width apart.

  • Holding both ends of the band with both arms raised as if you are lifting something overhead

  • Begin the exercise by squatting using perfect form

  • At the top of the squat, extend your arms upward and hold for 1 second

  • Bring your arms back to a starting position as you squat back down.

2) Farmers Walk

  • Set up by grabbing a heavy kettlebell or dumbbell in both hands

  • Squeeze your core (abs), chest and head up, feet narrower than shoulder width

  • Begin slowly walking forward or backwards focusing on keeping your head up and abs tight.

--To make this exercise a more intense, use one kettle bell or dumbbell adding more weight to one side of your body than the other. Great core and stability training. (Disclaimer-Really focus on keeping your core tight... we don't want any back problems.)





3) Jump squat

  • Set up by placing your feet at shoulders width apart

  • Placing arms out in front of you as if you are waiting to wrestle someone, squat down and jump as high as you can extending your arms above your head at the top.

  • As you come down, bring your arms back to the wrestling position

4) Medicine ball Reach

  • Set up by standing with feet shoulder width apart

  • Hold medicine ball in hands at chest height

  • Reach up high with the ball in your hand and in a diagnol movement, bring the ball down to the left foot, rotating your torso so that your stomach faces the foot the medicine ball is near while also pointing your right foot at your left foot. (sounds crazy but...listen to your body)

  • Raise the ball back into the air and repeat on both sides.

5) Stepping, lunges...etc

  • Begin by placing your feet narrower than shoulder width apart

  • With arms naturally out to the side, extend your right foot far out in front of you bending your knees at a 90 degree angle. Your left knee should almost touch the floor.

  • Bring your right foot back coming back standing into the starting position.

  • Repeat this for both sides

As you see, there are many exercises that will strengthen the movement you and I perform daily. Focusing on movements that you are already doing daily will not only keep you fit, but it will also keep you..functional!


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