Full Body Functional Movement Workout
Goal: To enhance total body strength, coordination, and endurance through functional movement exercises that mimic everyday activities.
Daily Benefits: This workout is designed to improve your ability to perform daily tasks by increasing your strength and mobility in movements used daily, such as lifting, bending, and stretching.
Cardio Warmup
- Light Jogging
Instructions: Start with light jogging to increase heart rate and prepare the body for physical activity. If indoors, you can jog in place or use a treadmill.
Equipment used: None or treadmill
Duration: 5 minutes
Muscles worked: Cardiovascular system, legs
Main Exercises:
- Dumbbell Squats
Instructions: Hold a dumbbell in each hand at your sides, squat deeply while maintaining a straight back, then rise to the initial position.
Equipment used: Dumbbells
Duration: 3 sets of 12 reps
Muscles worked: Glutes, quads, hamstrings, lower back - Push-Ups
Instructions: Perform standard push-ups by lowering your body to the floor and pushing back up, keeping your body straight.
Equipment used: None
Duration: 3 sets of 10 reps
Muscles worked: Chest, shoulders, triceps - Farmer’s Walk
Instructions: Hold a heavy dumbbell in each hand and walk a predetermined distance or for a set period.
Equipment used: Dumbbells
Duration: 3 sets of 30 seconds
Muscles worked: Forearms, shoulders, back, core
Cool-Down:
- Instructions: Engage in a gentle cool-down with slow walking or light cycling on a stationary bike to slowly decrease the heart rate, followed by stretching focusing on all major muscle groups worked during the workout.
Equipment used: None or stationary bike
Duration: 5-10 minutes
Incorporating this Full Body Functional Movement Workout into your routine will help enhance your overall fitness, making everyday movements easier and more efficient. This type of training is especially beneficial for improving your quality of life and maintaining independence as it focuses on practical strength and mobility.
