Functional training incorporates exercises that help to strengthen your body so that you can move better, feel better and perform everyday activities more easily. The exercises commonly found in functional training are compound movements i.e. using multiple muscles at one time such as squats, exercises that challenge your core stability and those that work on strengthening your whole body.
In this article we have taken the guesswork out of what exercises you should do at the gym to train for functional strength. Here are 4 Functional Training plans for beginners courtesy of Stack House Gym; leading gym in functional training, and strength and conditioning.
#1 FUNCTIONAL TRAINING FULL BODY
5 minutes warm up on a cardio machine followed by 5 minutes mobility and stretching
3-4 Sets, 1-2 minutes rest in between sets, 10-12 repetitions (*each side). All repetitions controlled and focus on your form and technique.
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Exercise 1: Romanian Deadlift (using barbell or kettlebell)
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Exercise 2: Alternating Step up into press* (holding dumbbell in each hand)
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Exercise 3: Kettlebell Swings
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Exercise 4: Overhead walking lunges* (using light – medium weight)
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Exercise 5: Farmers walk (with heavy weight each hand)
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Exercise 6: Plank and shoulder taps (aim for 20 alternating shoulder taps)
#2 FUNCTIONAL TRAINING FULL BODY
5 minutes warm up on a cardio machine followed by 5 minutes mobility and stretching
3-4 Sets, 1-2 minutes rest in between sets, 10-12 repetitions (*each side). All repetitions controlled and focus on your form and technique.
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Exercise 1: 1 Deadlift into 2 burpees (chest to floor) over bar
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Exercise 2: Clean and press (barbell or kettlebell)
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Exercise 3: Squat thrusts
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Exercise 4: Renegade row*
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Exercise 5: Ball slams
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Exercise 6: Battle ropes (30 seconds on, 30 seconds off for 6 rounds)
#3 FUNCTIONAL TRAINING DUMBBELL ONLY
5 minutes warm up on a cardio machine followed by 5 minutes mobility and stretching
3-4 Sets, 1-2 minutes rest in between sets, 10-12 repetitions. All repetitions controlled and focus on your form and technique.
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Exercise 1: Squat thrusts
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Exercise 2: Alternating forward lunge with lateral raise
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Exercise 3: Romanian deadlift into bent over row
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Exercise 4: Dumbbell swings
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Exercise 5: Burpees
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Exercise 6: Dumbbell sit-up into shoulder press (hold DBs to chest then into shoulder press when you sit up)
#4 FUNCTIONAL TRAINING FULL BODY (NO EQUIPMENT)
WARM UP: 1 minutes on each
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Exercise 1: Squat
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Exercise 2: Butt Kicks
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Exercise 3: High knees
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Exercise 4: Plank
3 rounds, 15 reps (each side), 1 minute rest between rounds.
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Exercise 1: Squat into alternating side crunch
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Exercise 2: Reverse lunge into lateral raise (using a heavy household object)
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Exercise 3: Plank with shoulder touch (20 taps)
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Exercise 4: Squat into shoulder press (using a heavy household object)
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Exercise 5: Negative push up
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Exercise 6: Leg raises
So there you have it, 4 functional training plans perfect for beginners and catering for those with minimal or no equipment. If you want more advice on your training and how to get the best out of the gym don’t hesitate to get in touch with one of our expert trainers who can guide on you on your fitness journey.
Lastly, don’t forget to share your results with us, we look forward to hearing from you!
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Stack House Gym in Rayleigh and Southend on Sea.