Functional Fitness Workouts
This playbook provides steps to perform Functional Fitness Workouts with the aim of improving everyday functional movements and boosting overall fitness performance.
Step 1: Warm-Up
Begin with a 5 to 10-minute warm-up involving dynamic stretching and light cardio activities to prepare the muscles and joints for exercise.
Step 2: Core Training
Perform exercises that target the core muscles, such as planks, sit-ups, and leg raises, to build stability and support for functional movements.
Step 3: Lower Body
Incorporate exercises like squats, lunges, and step-ups to strengthen the legs and improve movements such as lifting and bending.
Step 4: Upper Body
Strengthen your upper body using exercises like push-ups, pull-ups, and rows to facilitate everyday tasks like pushing, pulling, and lifting.
Step 5: Compound Movements
Focus on multi-joint compound movements such as deadlifts, thrusters, and kettlebell swings to train various muscle groups simultaneously.
Step 6: Mobility Work
Incorporate mobility exercises or yoga poses to improve the range of motion and functional flexibility in the joints.
Step 7: Cool Down
End the session with a cool-down period involving static stretching to aid recovery and reduce muscle soreness.
General Notes
Hydration
Stay hydrated throughout the workout by drinking water, especially during breaks between exercises.
Progression
Gradually increase the intensity and complexity of the exercises as your fitness level improves to continue making gains.
Rest
Ensure adequate rest between workout days to allow the body time to recover and repair.
Form
Maintain proper form during exercises to ensure effectiveness and to prevent injury.