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In this article, we’ll explore 8 awesome workouts to take your functional fitness to the next level. We’ll also recommend some products to optimize each routine. Functional training not only sculpts muscle, it builds balance, coordination and mobility. Get ready to feel strong, stable and ready to take on the world!
**This website may contain affiliate links. Affiliate links allow a website or company to earn a small commission at no additional cost to the consumer. If purchased within a certain time frame, a 1-10% commission may be issued. Affiliates are paid this small percentage by the company in exchange for honest reviews and referrals.**
Functional Fitness, What is it?
Functional Fitness
One of the health terms gaining popularity right now is Functional fitness, and for good reason! Exercises like squats, push-ups, pull-ups and planks don’t just build strength – they train your body for real-world movement. Whether you’re picking up a box or getting up from a chair, functional fitness prepares you for daily life.
Functional fitness refers to training the body for real-world movement and activities. It focuses on full-body exercises that build strength while improving balance, mobility, and coordination. The goal is to sculpt muscles and gain fitness that serves you well in day-to-day life.
#1. Squats
Performing Squats with Weights: Tips for Proper Form
Squats are a compound exercise that works multiple muscle groups at the same time. Squats are considered a functional workout because they engage multiple large muscle groups in the legs, glutes, and core to mimic functional movements we use regularly in everyday life – sitting down and standing up.
The athlete featured is doing a weighted back squat. Notice show he is holding the barbell across her shoulders. This targets the quadriceps, glutes, and hamstrings when done with good for
Choosing the Right Weight
- Start with a weight you can lift for 10-12 reps per set.
- If it feels easy, go heavier. Too challenging? Go lighter.
- The weight should push you, but not compromise form.
Maintaining Good Form
- Keep your back straight and core engaged throughout the movement.
- Don’t let your knees extend over your toes.
- Pause at the bottom position before driving back up.
Set Parameters
- Perform 3 sets of 10-12 reps with your chosen weight.
- Take 1-2 minutes rest between sets.
- Increase weight each week to continually challenge your muscles.
Squatting while using weights, with proper form builds lower body strength and power safely. It’s worth adding to your workout! Squats with weights are a great way to add variety to your workout routine and challenge your muscles. They are also a safe and effective way to build strength and power in your lower body.
Top Functional Fitness Products: Squats:
Our team chose the following 3 items to feature for squats because they are all PROVEN and effective tools, regardless of your budget.
Budget Friendly
Why Buy: This one made our list because, of it’s versatility, mobility, and durability. This is my go-to for travel. Everything breaks down, and compacts!
New Enthusiast
Why Buy: If you’re looking to start building your own at home gym, this is the perfect starter purchase. If you’re looking for something strong and affordable, this is perfect for you!
Serious Investor
Why Buy: This power cage is everything you’ve ever wanted all in one frame. Perfect for taking your at home gym to the next level.
#2. Push Ups
Executing Push Ups with Proper Form
Pushups are a versatile exercise that builds upper body and core strength while improving functional mobility and endurance, all with just your own bodyweight. They offer a lot of functional fitness benefits in a simple movement.
The athlete pictured is performing a push up with hands shoulder-width apart. This bodyweight exercise builds strength in the chest, shoulders, and triceps when done with good technique. Let’s review some pointers:
Hand and Arm Positioning
- Place hands slightly wider than shoulder-width apart.
- Keep elbows tucked close to the sides; don’t flare them out.
- Maintain a straight line from shoulders to ankles.
Body Positioning
- Engage your ab and glute muscles to keep your body straight.
- Don’t sag or arch your back; keep it neutral.
- Look slightly ahead of your hands to align your neck and spine.
Movement Pattern
- Lower your chest to the ground until elbows are at 45 degrees.
- Pause briefly then push back to starting position.
- Perform push ups in a controlled, fluid motion.
Setting Goals
- Start with 3 sets of 10-12 reps with good form.
- Try to increase total reps each workout to build upper body endurance.
- You can also increase difficulty by elevating feet or using decline push ups.
Our Functional Fitness Picks for: Push Ups
These are our top picks for maximizing your push ups to get the most out of each rep. These items help challenge balance and help add near limitless variety to each movement, at the gym, or at home.
Budget Friendly
Why Buy: These are a must have for any home, small and lightweight with an effective deign, helping you get the most out of each push up.
New Enthusiast
Why Buy: This board had become our favorite customizable floor item. Each variation helps you focus on a different muscle!
Serious Investor
Why Buy: TRX has climbed all the way up to the number one spot in our heart for favorite equipment to add to any home gym!
#3. Pull Ups
Executing Pull Ups for Functional Fitness
Hand Positioning
- Grip the bar with hands slightly wider than shoulder-width.
- palms facing away from you (overhand grip).
- Hands should be shoulder-width for a standard grip.
Body Positioning
- Retract your shoulders and arch your back slightly.
- Engage your core to keep your body straight.
- Don’t sway or swing your body as you pull up.
Movement Pattern
- Pull your chest up towards the bar by squeezing your back muscles.
- Pause briefly at the top contracted position.
- Lower yourself slowly back down in a controlled motion.
Setting Goals
- Aim for 3 sets of 6-10 reps as a beginner.
- Try to add 1 rep to each set every session to build upper body strength.
- Use assistance bands if needed to reach your rep goals.
With proper form, pull-ups strengthen the lats, biceps, and other upper body muscles effectively. Gradually build reps and volume over time.
Functional Fitness Products: Pull Ups
There are several ways to get even more results from your pull ups, here are 3 products that we recommend using to take your pull ups to the next level.
Budget Friendly
Why Buy: This one made our list because, everyone needs a classic pull up bar. Regardless of skill level, this bar makes getting in a few reps as easy as brushing your teeth.
New Enthusiast
Why Buy: This one made our list because of its versatility. Allowing you to get the most customized reps in from your own home.
Serious Investor
Why Buy: I was on the fence about buying this one, but after I did it was an absolute game changer, not only is it exceptionally well made, but it also provides everything you need.
#4. Burpees
Perfecting Your Burpee Technique for Functional Fitness
Burpees are considered a functional workout because they combine a squat, plank, push-up and jump to engage nearly every major muscle group and build full-body strength and cardio endurance for real-world stamina.
Starting Position
- Stand with feet shoulder-width apart, knees slightly bent.
- Keep your core tight and spine neutral.
Squatting Down
- From standing, squat down and place hands on the floor in front of you.
Kick Out
- Kick both feet back into a plank position.
- Keep your body straight and core engaged.
Drop Down
- Bend elbows and lower chest to the ground.
- Perform a push-up then push back up.
Jump Up
- Jump both feet back up towards hands.
- Stand up straight, lifting arms overhead.
Repeating the Cycle
- Flow continuously through the burpee steps.
- Maintain control and proper form.
Building Volume Over Time
- Start with 3 sets of 5-10 reps.
- Gradually increase total reps each session to build full body endurance.
Burpees are intense! Focus on form and gradually build up your stamina. They burn calories and get your heart pumping.
Our Functional Fitness Picks for: Burpees
Burpees are incredible on their own, all you need is your own body weight. However, if you are looking for an extra challenge, here are some great ideas:
Budget Friendly
Why Buy: These Moxie Aesthetics help protect your wrists from the high impact drop in burpees.
New Enthusiast
Why Buy: These wrights are adjustable in length and weight making them the best fit for the growing athlete!
Serious Investor
Why Buy: Weighted vests are by far the most convenient addition to any athletes arsenal. Perfect for burpees but can be used for almost every exercise in the books.
#5. Kettlebell Swing
Mastering Kettlebell Swing Functional Fitness Technique
Kettlebell swings are a functional exercise because the hip hinge motion recruits many of the major lower and upper body muscles that we use on a regular basis for lifting and movement. Strengthened muscles around your back and hips lead to healthier joints later into life.
Kettlebell Starting Position
- Hold the kettlebell with both hands in front of your body.
- Keep your back straight, chest up, and core braced.
The Backswing
- Initiate the swing by hinging at your hips, not bending the knees.
- Swing the kettlebell between your legs in a pendulum motion.
The Forward Swing
- Drive your hips forward forcefully to swing the kettlebell straight out in front of you.
- Keep your arms straight and let the momentum carry the weight.
The Top Position
- At the top of the swing, squeeze your glutes and brace your core.
- Avoid overextending your lower back.
Repetition
- Let the kettlebell fall back between your legs for the next rep.
- Swing in a continuous motion while maintaining control.
Building Explosive Power
- Start with sets of 10-15 reps using a manageable weight.
- Increase weight amount gradually to build full body power.
Kettlebell swings are a great functional fitness exercise. Start light to nail form before increasing weight.
Functional Fitness Products: Kettlebell Swings
Here are 3 different types of weights to consider using for your kettlebell swings.
Budget Friendly
Why Buy: This one made our list because, they are a high quality, durable, and customizable, wrist and ankle weight are the perfect set em’ and forget em’ addition.
New Enthusiast
Why Buy: Lets be honest, who doesn’t want to workout with a heavy hammer to workout with, perhaps unleashing the power of the gods.
Serious Investor
Why Buy: This one made our list because of its exceptional quality, and versatility. Adjustable weights are the way of the future and nobody does it better than Fiar.
#6. Deadlift
Mastering You Proper Deadlift Form for Functional Fitness
Deadlifts are a functional full-body exercise that strengthen the posterior chain muscles including the glutes, hamstrings, and back to improve real-world bending, lifting, and mobility.
This improves strength and stability in the hips and core, which translates to better mobility when bending down, lifting heavy objects off the floor, and activities like getting in and out of a car. Deadlifts also work the grip, traps, lats, and shoulder muscles for full body power. Here are some pointers for good form:
Setting Up
- Stand with feet shoulder-width apart behind the barbell.
- Bend knees slightly and hinge forward at the hips to grip the bar.
Proper Back Positioning
- Maintain a straight, flat back throughout the lift.
- Engage your core and avoid rounding your spine.
The Lift
- Initiate the lift by driving your heels into the floor while pulling your hips forward.
- Keep your arms straight and elbows locked as you stand up.
Lockout
- Fully extend your hips and knees at the top. Squeeze your glutes.
- Keep shoulders pulled back; don’t hunch over.
Lowering the Weight
- Hinge at the hips again to lower the barbell in a controlled manner.
- Don’t bend your back on the way down.
Building Full Body Strength
- Use a challenging weight that allows 8-10 reps per set.
- Increase weight gradually focusing on perfect form.
The deadlift works your posterior chain. Use good form to avoid injury and build serious strength.
Our Top Functional Fitness Picks: Deadlifts
From hooked gloves to a full at home gym, here are 3 products we would highly recommend to step up your deadlift game.
Budget Friendly
Why Buy: This one made our list because wrist health often gets overlooked in strength training. These gloves help you pick up heavier weights while protecting you.
New Enthusiast
Why Buy: This barbell Changing stand offers a sturdy place to prep for your next set.
Serious Investor
Why Buy: If you’re looking for your own personal playground, look no further than the ultimate at home cage!
#7. Mountain Climbers
Perfecting Your Mountain Climber Technique
Mountain climbers are a perfect functional fitness cardio exercise that helps build endurance, power and coordination in the legs, core, shoulders and arms which improves stability and mobility for activities requiring agility and fast limb movement.
The athlete pictured is performing a mountain climber exercise to raise his heart rate. Here’s how to do it with good form:
Starting Position
- Assume a high plank position with hands under shoulders.
- Arms straight and core and glutes engaged.
Motion
- Lift one knee towards chest, keeping foot flexed.
- Return leg to start position and alternate to other leg.
- Move in a controlled, fluid motion.
Body Positioning
- Maintain a straight line from head to heels.
- Don’t sag or arch your back.
- Keep core tight and glutes active.
Breathing and Pace
- Breathe steadily as you pump your legs.
- Start with a slow, steady rhythm.
- Work up to a faster pace while maintaining form.
Building Endurance Over Time
- Aim for 3-5 sets of 20-30 seconds.
- Rest 1-2 minutes between sets.
- Increase time or repetitions to boost cardiovascular endurance.
Mountain climbers provide an excellent full body cardio burn. Start slowly and focus on technique before building speed.
Our Top Functional Fitness Picks for: Mountain Climbers
From a simple slider, to a vertical climber, here are our 3 top picks to challenge your functional fitness!
Budget Friendly
Why Buy: This one made our list because, sliders are affordable, effective, and accessible.
New Enthusiast
Why Buy: Using a half balance ball can be a great addition to your mountain climbers.
Serious Investor
Why Buy: This vertical climber doesn’t take up much room and is a surprisingly affordable option for any growing home gym.
#8. Planks
Perfecting Your Plank Technique for Optimal Functional Fitness
Planks are a functional core exercise that train the abdominal, back, shoulder and hip muscles to stabilize the spine and pelvis which improves posture, balance and stability for picking up objects, bending, twisting and other everyday activities.
Lets take a look a form requirements for a successful basic plank.
Proper Alignment
- Support your weight on your forearms and toes.
- Keep your back flat and spine neutral.
- Don’t allow your hips to sag or arch upwards.
Arm and Hand Position
- Elbows directly under shoulders.
- Hands shoulder-width apart or clasped together.
- Distribute weight evenly between forearms.
Activation Cues
- Draw your navel in towards spine to engage your core.
- Tighten your glutes and rotate hips slightly forward.
- Avoid locking or hyper-extending joints.
Common Mistakes
- Don’t crane or lift your neck, keep it neutral.
- Avoid rounding upper back or overarching lower back.
Building Core Endurance Over Time
- Start with sets of 10-30 seconds.
- Gradually increase hold time to strengthen core.
Planks are a great addition to any functional fitness routine! They are low impact and essential for inner core optimization.
Our Top Functional Fitness Picks for: Planks
From an extra thick mat to help protect your elbows, to a groundbreaking balancing board, here are our favorite products on amazon to help your plank.
Budget Friendly
Why Buy: This one made our list because everyone needs a basic thick foam mat. I’ve had mine for years now, and it still works great!
New Enthusiast
Why Buy: This item our list because ab rollers still have a place in any fitness routine. They are portable and versatile!
Serious Investor
Why Buy: Probably my favorite addition for balance and core workout. This one is an absolute must have, and is a lot of fun!
Our Functional Fitness Conclusion
There you have it – 8 killer functional fitness workouts along with some amazing gear to support them! Remember to start slow and focus on proper form with each exercise. Additionally, allowing your body time to recover between sessions to ensure injury-free progress. Functional training is a safe, effective way to gain real world strength when done properly and consistently.
We hope these routines motivate you to move well, train hard, and feel like your strongest self. Functional fitness is for everyone – from beginners to athletes. So grab a kettlebell, pull on those gym shoes, and get ready to reach new levels of health and performance! Just take it one rep at a time and have fun with your training. Here’s to feeling and moving your best!
**This website may contain affiliate links. Affiliate links allow a website or company to earn a small commission at no additional cost to the consumer. If purchased within a certain time frame, a 1-10% commission may be issued. Affiliates are paid this small percentage by the company in exchange for honest reviews and referrals.**
