How To Organize A Functional Training Routine

In this article we want to give you some tips for developing a functional training routine that will allow you to feel fitter and stronger.
How to organize a functional training routine

Among the different training styles that have established themselves in recent years, there is functional training. It is a discipline that adapts its exercises to the particular needs of each individual. Below, we will explain how to organize a functional training routine.

The aim is to improve the quality of life of ‘normal’ people, that is, those who do not do sport on a professional level. Therefore, we try to improve mobility by harnessing the weight of the body and performing daily actions.

In this way, we will find ourselves carrying out exercises in which to lift objects, jump a certain distance or move weights. These are some activities that can make up a  functional training routine. 

Organize a functional training routine

Instead of training the muscles through fixed exercises, this discipline relies on movement to require effort from the body as a whole. Given this, we can find these exercises in a functional training routine.

1. Burpee

It is functional exercise by definition. Not only does it exert effort and mobilize several muscle groups at a time, but it’s also a great way to do cardio.

How you do it? Simple: you start standing, in a comfortable position. Then, lower yourself to the floor by extending your legs backwards. The hands should be positioned as a support at chest height.

After touching the floor with the chest, get up with a push of the hands and feet,  which in a quick movement must come as close as possible to the pelvis. If you do this last movement with your legs wider apart, it will be easier for you to rise steadily.

functional training routine

2. Dead weight

This is a great exercise for learning how to lift heavy loads. You can do this with a sandbag, medicine ball, dumbbell, or bar with or without weight.

The idea is to make the effort with the knees, not the back. To do this,  place the element between your legs and bend down to grab it by bending your knees, chest out and looking forward. Then, straighten your legs to return to the starting position.

3. Exercise with bosu

Bosu is an elementary resource for improving balance. You can use it in various ways: for example, sitting on top of the flat part, with the hemisphere as a base. Then, extend your legs forward and your arms to the sides. Maintaining balance will require a lot of effort on the part of the abdomen.

functional training routine

You can also train your legs with the bosu, and you can do it on any side. The exercise consists of standing up and positioning oneself with one or both legs on the bosu ball. You can also do squats, small jumps or strides, the possibilities are endless.

4. Tractions

For beginners it may take some time before you are able to do this exercise. However,  if you start by doing one rep a day with the correct technique, the results will gradually show. 

functional training routine

It is important that the implementation of this exercise adapts to the abilities of each person. The benefits are enormous: it is practically the most effective exercise that uses the weight of your body.

5. Jumping Jack

Let’s go back to aerobic exercise. The jumping jack is one of the first exercises we learn in school. It is ideal for improving aerobic and muscular endurance, as we activate a large part of the body’s muscles.

6. Push-ups with the arms

To train the pectorals, nothing beats the classic push-ups. In a functional training routine you can carry out the variants with knees supported – for beginners – with total support of the chest on the ground or clapping the hands above the head after each repetition.

functional training routine

Finally, we can add a few more exercises to this list. For instance:

  • Plank and hollow abs
  • Exercises for the spine
  • Traditional squats and sumo squats
  • Jump and sprint
  • Mountain climbers

Since we don’t have the ability to venture into the woods and climb trees, swim in rivers or climb mountains – at least infrequently – functional training is a viable alternative. It is a natural, effective and practical way to improve our physical condition and our performance. 

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button