10 Functional Exercises You Can Do From Anywhere
Happy New Year everyone! Its a new year full of new resolutions so hopefully that means you're looking to kick 2018 into high gear with your overall health and perhaps a new fitness routine!
We all know that come January 1st, an influx of people will start showing up at the gym to work on their own personal resolutions, so gym space can often be limited.
Don't let the lack of space keep you from you reaching your goals! Check out these 10 functional workouts that you can do in the gym on those busy days or even do them from home.
Some of these movements can be challenging at first, so be sure to start off slowly using a light weight to make sure your form is correct. Once you are comfortable with the movements and intensity, you can increase the weight and overall pace of the workout.
If you keep doing these workouts consistently, you should start to increase your endurance and the amount of time it takes you do the workouts will eventually start to decrease. Don't get discouraged if one week you are slower than the week before, just trust the process and they will get easier and easier as you go along:
Workout 1
Do each of the following exercises for 4 rounds:
10 air squats
10 pushups (can go on your knees if you need a modified version)
40 Mountain climbers (one leg counts as 1 rep)
Workout 2
Do each of the following exercises for 4 rounds:
10 box jumps ( or 20 step-ups if you need a modification)
10 jump squats
20 Dumb bell punches
Workout 3
Do each of the following exercises for 4 rounds:
10 dumbbell overhead presses
10 lunges (5 each leg)
10 bicep curls
Workout 4
Do each of the following exercises for 4 rounds:
20 side throws with a medicine ball (10 each side)
10 wall balls
10 medicine ball jumping jacks (hold onto the ball when performing this movement)
Do each of the following exercises for 5 rounds:
16 box facing burpees (face the box and perform a burpee. After you stand up and jump over ( or step over) the box, face the box from the other side and repeat the burpee movement)
Workout 6
Do each of the following exercises for 4 rounds:
10 kettlebell squats
10 kettlebell curls
10 kettlebell swings
Workout 7
Do each of the following exercises for 4 rounds:
10 ground to overhead
10 bus drivers
Workout 8
Do each of the following exercises for 4 rounds:
Write the alphabet in the air holding a 5-10 pound plate
Workout 9
Do each of the following exercises for 4 rounds:
12 wall balls
11 jump squats
10 push-ups
Workout 10
Do each of the following exercises for 4 rounds:
25 crunches
30 second plank holds
20 Russian twists
Most of these workouts can be done in under 20 minutes depending on your fitness level. Completing two of the workouts daily would be a great workout session. If you aren't sure on how to perform any of the movements, please ask a trainer at your gym and they will be able to show you how to perform it correctly. No excuses this year, so go find a space and get to work!