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When putting together a functional workout routine, balance leg, arm, and core-focused exercises. Our 12-exercise collection has a few options for each, so you’ll have no trouble creating a functional fitness routine that works for you. To get the most out of your workout, focus on moving slowly and maintaining proper form.
LEG-FOCUSED EXERCISES
- Squats. Start by standing with feet shoulder-width apart and toes forward. Keeping the back straight and engaging core muscles, bending at the knees and hips, and keeping weight in the heels. Lower yourself until your thighs are parallel to the ground, then push back up through your heels to return to the starting position. Keep your knees aligned with your toes and avoid letting them collapse inward. With practice, you can add weight with hand weights or a barbell. Squats are beneficial for building strength in the legs, glutes, and core muscles and improving balance and stability.
- Lunges. Lunges are a great exercise for building lower body strength and improving balance. To do them, stand with feet hip-width apart and hands on hips. Step one foot forward and bend both knees to create a 90-degree angle while moving your center of gravity forward towards your front foot. Push through your front heel to stand back up and repeat on the other side. Hold weights in each hand or add a jump at the top of the movement to make lunges more challenging.
3. Deadlifts. Deadlifts are great for building overall strength and targeting lower body muscles. Stand with feet shoulder-width apart with dumbbells in front of you. Bend down and dumbbells with an overhand grip. Lift the weights and lower them back toward the ground. Repeat this movement for several reps, focusing on engaging your glutes and hamstrings. To increase the intensity, add more weight or perform single-leg deadlifts.
4.Step-ups. Find a sturdy, elevated platform like a bench or step that is around knee height or slightly higher. Stand about one foot in front of the platform with your feet shoulder-width apart. Lift your right foot and place it firmly on the platform, pushing up through your heel to drive your body up onto the platform. Extend your right knee and hip as you lift your left foot into the air, or lift your left knee for added difficulty. While maintaining control and balance, pause briefly before slowly lowering yourself back down to the floor. Repeat the exercise 10-15 times, then alternate legs. To add a challenge, you can complete a weighted step-up with hand weights or dumbbells.
Core-Centered Exercises
- Planks. Planks and side planks are great for building core strength and stability. To perform a plank, start by getting into a push-up position with arms straight and hands shoulder-width apart. To make the exercise more challenging, try a side plank. Keep breathing throughout the exercise and avoid letting your hips sag or lift too high. With consistent practice, planks and side planks can help improve posture, reduce back pain, and increase overall strength and endurance in the core muscles.
- Crunches. Crunches are a classic exercise for toning and strengthening the abdominal muscles. To perform a proper crunch, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head, but avoid pulling on your neck. Engage your core muscles and lift your head, neck, and shoulders off the ground while exhaling. Repeat for several reps, but take breaks if necessary. Variations such as bicycle or reverse crunches can be added for added challenges. Incorporating regular crunches into your fitness routine can help improve core strength and overall physical performance.
- Glute Bridges. Glute bridges are an effective way to target and strengthen your core, legs, and glutes. Start by lying on your back with your knees bent and feet flat on the ground, hip-width apart. Engage your core by gently drawing your belly button toward your spine. Press through your heels and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Slowly lower your hips back down to the starting position, maintaining control of your core throughout the movement. Repeat, aiming for 10-15 reps to start, then gradually increase as you get stronger.
ARM-FOCUSED EXERCISES
- Tricep Dips. Tricep dips are an exercise that can be done anywhere with a sturdy surface. Start by sitting on the edge of a bench or chair with your hands shoulder-width apart. Slide your hips off the edge and bend your elbows to lower yourself. Push yourself back up to the starting position, using your triceps to lift your body weight. Repeat for several reps, aiming for three sets of 10–12 reps each.
- Bicep Curls. Bicep curls are a classic exercise for building strength and definition in your arms. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keep your elbows close to your sides and slowly lift the weights towards your shoulders, contracting your biceps at the top of the movement. Lower the weights back down to the starting position and repeat for several reps, aiming for three sets of 10–12 reps each. For an added challenge, try alternating curls or using a heavier weight as you build strength over time.
- Shrugs. Shrugs are a great way to target the upper trapezius muscles and improve posture. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lift your shoulders towards your ears, hold for a second, then slowly lower back down. Aim for three sets of 10–12 reps each. For an added challenge, try using a heavier weight or holding the shrug at the top for a few seconds before lowering it back down.
- Overhead Presses. Overhead presses are great for building upper body strength and improving posture. Start by standing with feet shoulder-width apart and holding a barbell or dumbbell at shoulder height. Engage your core, press the weight above your head, then slowly lower it back to shoulder height. Aim for three sets of 8–10 reps each, gradually increasing the weight as you progress.
- Farmer’s Carry. The Farmer’s Carry is an exercise that involves standing with feet hip-width apart and holding a heavy weight in each hand. It is great for building grip strength, improving posture, and enhancing body stability. With practice, you may increase weight to continue challenging yourself.
