Posted on January 22, 2016 by Kim Mead

Functional training originated as a form of injury rehabilitation with exercises that are relevant to the movements of everyday life. Many traditional workout programs limit performance in specific hobbies, sports or daily movements, but functional fitness develops basic motor patterns to work at a higher capacity. Each functional exercise uses complete muscle activation and a purposeful movement pattern which allows for maximum strength gains.

Traditional weight training often only works one muscle at a time which is contradictory to the normal coordinated effort used to complete most activities. This type of training is more likely to lead to overuse injuries, muscular imbalances, and limit movement and strength gains

DAY 1 EXERCISE 1

Suqat to Dumbbell Press
– Stand with a dumbbell in each hand, holding the weights at chest level. Squat as low as you can. Come up and press the weights overhead

DAY 1 EXERCISE 2

Plank with Dumbbell Row
Hold a dumbbell in each hand and get into pushup position. Keeping your body straight, shift your weight to one side and row the opposite arm’s dumbbell to your side. Repeat on the other arm.

DAY 1 EXERCISE 3

Dumbbell Reverse Chop
Stand with feet a bit wider than shoulder width and hold a dumbbell in both hands by your left hip. Keeping your torso square with your hips, raise the dumbbell diagonally upward to near your head (a reverse woodchopping motion). Perform five reps on each side and repeat.

DAY 2 EXERCISE 1

Inverted Row
Lie underneath a bar set at about waist height and grab it with an overhand grip, outside shoulder width. Allow your body to hang beneath it. Now pull up to the bar.

DAY 2 EXERCISE 2

Kettlebell Swing
Grab the end of a kettlebell and let it hang vertically between your legs. Lower your body into an athletic stance. Now explosively straighten your hips and knees as if you were jumping, and swing the weight to eye level.

DAY 2 EXERCISE 3

Stepup to Overhead Press
Hold a dumbbell in each hand at shoulder level. Place your right foot onto a bench or box that raises your thigh parallel to the floor. Step up onto the surface. Press the dumbbells overhead. Repeat on the opposite leg.

DAY 3 EXERCISE 1

Elevated Pushup
Get into pushup position with your feet elevated on a box or bench. Perform a pushup (do not let your body touch the floor).

DAY 3 EXERCISE 2

Burpee to Squat Jump
Squat down and place your hands on the floor in front of you. Thrust your feet back and land in the top of a pushup and then bring your feet back to the squat position. Jump up as high as you can.

DAY 3 EXERCISE 3

Barbell Rollout
Get on your knees and place the bar in front of you. Grab it with an overhand, shoulder-width grip, and slowly roll the bar forward, keeping your arms straight. Roll out all the way and then pull the bar back to the starting position

We hope you enjoy this pyramid circuit training session! It is perfect to try in the gym as a change from your normal plan or if you are travelling with work/on holiday and only have limited equipment to use in a hotel gym.

Enjoy!

Alexandros Symeonidis at Goodman’s Fields