Categories
Workout Tips Workouts

5 Functional Fitness Movements to Improve Your Overall Strength

How about one effective set of exercises? A set that covers the entire body, with each one targeted at a particular group of muscles. Welcome to functional workouts where you don’t need all the mod cons or top of the range gym equipment to get fitter and stay in shape.

This is where your functional fitness training will forge a plan to help you get in shape for the Summer.

The human body can perform seven primary movements, from which all other exercises are derived: Push, Pull, Squat, Rotation, Hinge, Lunge, and Gait.

Compound exercises like lunges, squats, and deadlifts usually make up a functional workout. Either the gym or home is great for functional fitness exercises. For instance, dumbbells or resistance bands can be used at home. You can also perform bodyweight movements like sit ups, pushups, squats, and planks.

It is easy to perform functional exercises with your own bodyweight serving as training resistance, hence, it is pretty much scalable and can be used by professional athletes, as well as everyday trainers.

Here are a 5 functional fitness training moves to try.

 

Farmers Walk

This is a very simple movement that only involves picking up a couple of weights and walking.

The weights can be increased to make it more difficult or achieve the same by walking further.

It is basic and functional at the same time because moving from one place to the other while carrying objects is an everyday routine for most people. You can use a kettlebell, dumbbell, or weighted case as weight.

To do the farmer’s walk correctly,

  • Pick up the weight and hold your shoulders back and maintain a tight posture.
  • Walk-in small, consistent steps for a distance of say from 10 to 15 steps and back again.
  • Rinse and repeat.

Bodyweight Squat

Stand with a shoulder-wide gap between both feet. While balancing your weight on your heels, take a squat position, hold it and then push up. Perform this movement in 20 reps for your first sessions.

With routine squatting training, you will find it easier to get off the ground, shovel snow, and move in and out of chairs. Though it is great when you start with simple bodyweight squats, assisted bodyweight squats are just as good if you find it too difficult at first.

 

Bear Crawl

  • Take a pushup position and bend your knees directly under your hips at an angle of 90 degrees. Keep your knees elevated. With your lower back remaining flat, not rising or rounding, contract your abs the way you would when taking a punch in the gut.
  • Maintain this contraction throughout the period. With this starting position, move a few inches forward on your right hand and left foot.
  • Stop and return to your starting position. Again, move a few inches forward on your right foot and left hand. Return to the starting point.
  • Repeat this for 2 minutes every 10 seconds. 

Push-ups

Good ol’ pushups are a fitness staple. It is a great functional exercise. You will develop a great deal of strength in your core with the ability to push yourself up while holding a firm position in a straight line without sinking.

You can also level up your pushups and create a more dynamic exercise by adding some variation.

Let your exercise plan include functional fitness training. This fitness routine has many benefits such as the faster recovery of muscles after injuries, posture improvement, fat elimination, stress relief, and an increase in endurance.

Kettlebell Swing

An explosive full-body movement, the kettlebell swing targets strength building along your hip range.

The kettlebell swing is performed as outlined below:

  • Position yourself bent-over with your back flat and then with both hands, grab the kettlebell by the handle.
  • Be prepared to jump up as you swing the kettlebell over your back.
  • With your feet firmly on the floor, jump up and swing up the kettlebell. At the climax of the movement, you should be standing at your full height.
  • In a reverse movement, bring down the kettlebell behind you again.
  • Repeat. 
Categories
Workouts

5 Home Crossfit Dumbbell Workouts To Help You Keep Fit During Lockdown

Off the back of the recent government announcement of a 4 week lockdown we decided  to put together a selection of great home dumbbell workouts you can do that will help you keep fit during lockdown.


Before getting started on any of these workouts please remember to warm up! 

It doesn’t have to be a long warm up but you want to spend at least 5 minutes warming up your muscles and getting your heart rate up. You can easily find some routines on YouTube that suit your fitness level but the one below is a great one to use with the dumbbells workouts below.


 

1. Popeye from WOD Well

3 Rounds Without Breaking:

– 30 Curls (2×25/15 lb)
– 30 Strict Presses (2×25/15 lb)
– 30 Lateral Raises (2×25/15 lb)
– 30 Hammer Curls (2×25/15 lb)
– 30 Upright Rows (2×25/15 lb)
– 30 Push Presses (2×25/15 lb)
– 30 Curls (2×25/15 lb)
– 1 minute Rest

Via Wodwell

Dumbbell Workouts

 


 

2. Home Workout from Joe Taylor

5 rounds…

– 400m run⠀
– 10/8/6/4/2⠀
– 20m overhead lunge

Via @joetayla

 

View this post on Instagram

 

A post shared by ActiVits (@activitsnutrition)


 

3. Home Workout from Joe Taylor

EMOM x24

– 10 strict pull ups
– 15 dumbbell press ups
– 15 dumbbell bent over row
– 10 dumbbell push press
– 45s dumbbell farmers carry
– 20 tricep dips

Via @joetayla


 

4. Fast and Heavy from WOD Well

For Time, Fast and Heavy

– 21 Dumbbell Thrusters
– 400 meter Run
– 18 Dumbbell Thrusters
– 400 meter Run
– 15 Dumbbell Thrusters
– 400 meter Run

Via Wodwell

Dumbbell Workout

 


 

5. 16 Min AMRAP via Wod Time Calculator

16 Min AMRAP

– 16 Dumbbell Squat
– Snatches 50/35 lbs
– 100 DUs

Via Wod Time Calculator

Crossfit Dumbbell Home Workout

 

 


 

Bonus Workouts. 10 Crossfit Workouts with a Dumbbell

 

Categories
WOD Workout Tips Workouts

5 Home Kettlebell Workouts To Help Build Muscle

Off the back of the recent government announcement of a 4 week lockdown we decided  to put together a selection of great home kettlebell workouts you can do that will help you to build muscle.


Before getting started on any of these workouts please remember to warm up! 

It doesn’t have to be a long warm up but you want to spend at least 5 minutes warming up your muscles and getting your heart rate up. You can easily find some routines on YouTube that suit your fitness level but the one below is a great one to use with the kettlebell workouts below.


 

1. King Kettlebell from WOD Well

5 Rounds for Time:

– 15 Kettlebell Swings (75/55 lb)
– 10 Lunges
– 15 calorie Assault Air Bike
– 10 Push-Ups
– 15 Sit-Ups
– 10 Kettlebell Sumo Deadlift High-Pulls (75/55 lb)

Via Wodwell

Kettlebell Swings

 


 

2. Home Workout from Joe Taylor

40 minute EMOM:⠀

– 250m run⠀
– 30 double unders + 10 kettlebell swings @ 24kg⠀
– 12 burpees over the kettlebell⠀
– rest⠀

Via @joetayla


 

3. Home Workout from Joe Taylor and JST Compete

4 minutes on 1 minute rest (x4)

– 8 handstand pushups
– 4/4 kettlebell thrusters
– 8 kettlebell swings

3 rounds and 8 handstand pushups on all 4 rounds – give it a go.

Via @joetayla

 

View this post on Instagram

 

No dumbbell, no problem 😬 . Thankfully I have been able to get away with using the kettlebell until I get my new @extremefitnessuk dumbbells on Friday 🙌 My shoulders were on 🔥 on this one @jst_compete… 4 minutes on 1 minute rest (x4) – 8 handstand pushups – 4/4 kettlebell thrusters – 8 kettlebell swings 3 rounds and 8 handstand pushups on all 4 rounds – give it a go. ———————————————————————— 💚 lookout for an @activitsnutrition giveaway coming over the next few days 😬 in the meantime get 10% off Activits on @reactnutrition – use code JT10 💰 #activits ———————————————————————— #kettlebellworkout #homeworkout #tuesdaymotivation #handstandpushups #thrusters

A post shared by Joe Taylor | CrossFit | Leeds (@joetayla) on


 

4. Kettle Bear from WOD Well

2 Rounds for Time

– 20 Kettlebell Sumo Deadlift High Pulls (24/16 kg)
– 20 Double-Unders
– 20 Single-Arm Overhead Walking Lunges (24/16 kg)
– 20 Double-Unders
– 20 Alternating Kettlebell Snatches (24/16)
– 20 Double-Unders
– 20 Kettlebell Clean-and-Presses (24/16 kg)
– 20 Double-Unders
– 20 Kettlebell Swings (24/16 kg)
– 20 Double-Unders

Via Wodwell

Kettlebell Workouts

 


 

5. Kettlebell Home WOD via Crossfit Bath

5 Rounds

– 15 Kettlebell / DB Swings
– 15 KB / DB Thrusters
– 15 Push Ups on KB / DB

Via Crossfit Bath

Kettlebell push Ups

 

 


 

Bonus Workouts. 10 Crossfit Workouts with a Kettlebell