Functional Training: Top 8 Functional Exercises That Work

Every few months trainees are challenged by a variety of viral workout trends, and the most important question remains: which ones are more than a fad that you should try and which ones you should ditch? And since we are mostly too busy with our lives, we’d appreciate it if we could get more bang for our buck with effective workouts. That’s why in this article, we are going to cover functional training and guide you to the best functional fitness exercises -that work- to help you improve your performance and build strength.

What Does Functional Training Mean?

If you've ever been to a gym or watched exercise videos, you're probably familiar with the idea of functional training. But what exactly is functional training? And how does it differ from other types of exercise?

Functional training focuses on building strength and flexibility through functional movements that mimic real-life activities. In other words, it’s a workout with a purpose: one that makes your everyday life easier, more manageable, and injury-free. From squatting to pick up heavy luggage, using your arm to lift a water gallon, and carrying your toddler for an hour to avoid an impending tantrum to brisk walking to make it to the bus station in time, all these daily activities can be a walk in the park when you give functional fitness exercises a go.

Although “functional” may sound like a pretty vague term, it's an important area of study—and one that can improve your posture, mobility, and balance as well as help prevent injuries when done properly. Plus: It's fun! So, if you're looking for some exercises to try out at home or during your next workout class, here are eight functional fitness workouts that will help improve your overall strength and make your body feel stronger than ever before:

Goblet Squat

The goblet squat is one of the most basic bodyweight exercises you can do. It's also one of the best compound exercises and a highly effective way to strengthen your legs, hips, and core while improving balance and stability.

To do a goblet squat:

•         Place two hands on top of a kettlebell or dumbbell (or any other object that's heavy enough) so that it rests against your chest. Make sure that it doesn't touch the ground; if necessary, place something under it so there is no contact between the weight and the floor at all times during exercise!
  
  

•         Stand with feet slightly wider than shoulder-width apart in an athletic stance with knees aligned over toes--this means toes are pointed straight ahead rather than outwardly rotated (the latter puts unnecessary stress on knee ligaments). The next step is key here: push butt back until hamstrings touch calves without letting knees move forward past the line drawn between heels; then bend knees until thighs reach parallel position relative to the floor before returning upright again--that's one rep!
  
  

•         Go for 2-4 sets of 10 reps or until you can't go any further!

Push-up With a Twist

"Drop and give me 20!", this one rings a bell, right?

Push-ups with a twist can be a real challenge to your body -and mind. That’s what makes it a great functional workout as it strengthens your core, arms, and shoulders. Here’s how to do it:

•         Start in the push-up position with your feet together.
  
  

•         Lower down until your chest almost touches the floor, then push back up to the starting position (your body should form a straight line).
  
  

•         Twist from side to side as you lower yourself down and raise yourself again by rotating at the hips so that your hands face one direction on one rep and another direction on another rep -- for example, clockwise on one rep followed immediately by counter-clockwise on another rep; repeat for 30 seconds per side.

TRX Row

The TRX Row is a great exercise to help you build strength in your upper body. It's also a low-impact way to strengthen your core and improve balance, coordination, and flexibility.

To do the TRX Row:

•         Grab onto both handles with an overhand grip, hands shoulder-width apart. Your feet should be hip-width apart with knees bent and back straight.
  
  

•         Use your abdominal muscles to lift yourself until only your heels are touching the floor. Slowly lower yourself back down without letting go of the handles until both feet touch again.
  
  

•         Keep your back straight and chest lifted throughout the movement. Raise your butt slightly off the ground to engage your core muscles more effectively.

Wall Walkout

No functional exercise program is complete without a wall walkout! This is a great functional exercise to strengthen your core and upper body. It also helps you improve balance, which can help prevent falls as you get older.

The wall walkout strengthens your lower back muscles by forcing them to contract while stabilizing the rest of your body against gravity. So, to perform this exercise correctly, stand facing away from a wall with feet shoulder-width apart and arms extended straight out in front of you at chest height. Slowly lean forward until both hands touch the wall. Hold for five seconds then slowly return to the start position without letting go of contact with the wall. Repeat eight times for two sets per side each day or three sets total per session.

TRX Dips

If you are looking for functional training movements to develop core strength and stabilization, this is the one! To perform this exercise:

•         Grab hold of the handles, keeping your arms straight and feet on the ground (or bench).
  
  

•         Slowly lower yourself down until your elbows are at 90 degrees, then push yourself back up again by extending your arms fully so they are straight out in front of you before repeating the whole movement.

X Plank

First, you'll need to get into the plank position. Lay on your stomach and prop yourself up on your forearms, making sure that they are directly under your shoulders. Your body should be in a straight line from head to heels, with no sagging or arching in the back.

Next comes the X: Lift one leg at a time so it's perpendicular to the floor (so if you were looking at someone doing this exercise from above, their body would form an X), then return both legs down again as slowly as possible while maintaining good form throughout each rep. Try to keep tension on both sides of every muscle group being worked by keeping your glutes and core tight while also engaging all four limbs simultaneously--this helps ensure balance throughout each rep! 

High Knees With a Jump

High knees with a jump is a functional movement exercise that works primarily the quadriceps muscles in the upper leg but also targets other areas including gluteus maximus (butt), hamstrings (backside), calves, and core stabilizers like abs and lower back muscles.  This exercise is great for runners who want to increase their speed and power as well as anyone looking to improve flexibility, balance, and coordination. Here’s how to do it:

•        Stand with your feet hip-width apart, knees slightly bent and arms at your sides.

   

•        Lift one knee to hip height as you bring it forward, then return to the starting position. Repeat on the opposite side, alternating sides throughout the workout.

   

•        Increase difficulty by jumping up with both feet at once or holding a medicine ball or weight in front of you as you perform this exercise (this will engage more muscles).

   

•        Decrease difficulty by lowering your knees to just above ground level before bringing them back up again; try this version if jumping feels too intense for your joints or back!

Piriformis Stretch on Foam Roller (5x5)

If your work (like most of us) includes sitting at a desk all day, then this one is for you! It is a great exercise for the glutes, which are often tight and overworked from sitting for hours. Perform this stretch on the foam roller with your knees bent, feet flat on the floor, and hands behind your head. Roll back and forth over the piriformis muscles (the area just above where your butt meets your thigh), pressing into each side for 30 seconds before switching sides again. Repeat five times on each side for the best results!

The more often you do this stretch, the better: performing it once per day is ideal but two or three times per week should also be effective at loosening up those tight muscles in no time!

Build the Strength You Need to Lead an Active Lifestyle

Functional exercises are designed to hit all your muscle groups (training them to work as a team), improve your range of motion, and make you stronger. They can be done anywhere, from the gym to your living room. The best part? Functional training is a great way to build functional strength that will help you with everyday tasks like lifting groceries or moving furniture around your home.

Need a true motivation to get moving? Try working out in a breathable, comfortable, and stylish outfit. When you feel good about yourself, your mind and body become more resilient, prepared to push harder and work past your limits. That’s why at Luxeit, we offer a wide collection of trendy and functional workout clothes to keep you looking fabulous and feeling energized throughout your entire workout.

Visit our store now, pick your favorite pieces, and achieve what you didn’t think was possible!