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Top 10 Functional Training Exercises

 Regular exercise is a vital component in anybody’s quest to live a long, healthy, and happy life. There are many ways to work out, and most of them have a wide range of benefits. However, one specific way that can be great for anyone regardless of access to a gym or expensive equipment is that of Functional Training. This focuses on natural movements that consume as much energy as possible, making your workout efficient and providing more mobility. It is however, critical that these exercises are done with proper form or technique or injury can happen.  Here are the top 10 functional training exercises you can incorporate into your regimen.

1. Deadlift

The deadlift works all of the pulling muscles in the body, helping you get the most bang for your buck per rep. It activates your core and back muscles which are vital to providing a strong base on which to build your other routines.

2. Chin Up

This is a classic workout that helps build upper body strength over a variety of muscle groups. If you can’t perform this, work your way up to it with bent-over rows or one-arm dumbbell rows

3. Power Clean

This explosive exercise works out the entire body, utilizing jumping, lifting, and increasing your ability to extend your hips, knees, and ankles. You’ll gain mobility, flexibility, and strength by mastering this exercise

4. Reverse Dumbbell Lunge with Rotation

 This exercise uses a lot of movement and challenges balance, mobility, and core strength all in one motion. Use the midsection to rotate rather than leading with your shoulders to ensure full engagement of the core.

5. Yoga Squat

 This in an excellent workout for strengthening the legs and developing healthy and efficient breathing patterns. Squat as deeply as your joints will allow and complete as many reps as possible. Over time, you’ll notice better mobility and more natural breathing.

6. Front Squat

This is one of the best exercises for improving overall strength across your lower body and improves your jumping and pushing abilities. It also helps you to recognize form flaws that you may not notice in your back squat.

7. Two-Handed Kettlebell Swing

The kettlebell swing is easy to learn, but hard to master. It engages all of your muscle groups and increases muscular power as well as any other workout. It works to increase aerobic and anaerobic capacity at the same time, making it the perfect workout for anybody who may not have time to get to the gym as often as they’d like.

8. Overhead Press

This workout builds strength in both your upper body and your core. Because you perform this standing up, it teaches you to apply the proper force to work out your entire upper body.

9. Burpees

The burpee is another full body exercise that works your arms, chest, quads, glutes, hamstrings, and abs with every repetition. Just a few reps can exhaust you and really have you feeling the burn.

10. Chest Push-up

This well-known classic exercise requires no equipment and is paramount to building upper body strength. In addition to getting bigger arms, shoulders, and chest muscles, you’ll engage your core and stabilizer muscles, strengthening your abs, triceps, and back.

At Custom Bodies Fitness and Massage, our focus is more than just massage. Our focus is health and wellness which includes providing homeware that will assist our clients with a speedier recovery…it is building programs that will get results….It about providing programs that can get results and can be done at home or in the gym. For client based programming, check our fitness services.


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