5 Functional Training Moves You Can Do Anywhere

5 Functional Training Moves You Can Do Anywhere

When it comes to establishing a well balanced fitness routine, the goal is to create consistency! We understand that life happens, and there are always going to be times when your gym schedule will get thrown off kilter (especially through the festive season), but don’t let that defeat you and forgo your fitness altogether.

To help you out, we’ve put together five functional training moves you can do anywhere, anytime that will help you get your heart rate up even if you don’t have access to a gym! If you don’t have access to dumbbells, you can use household items such as water bottles!

Jump Squats
Stand with your feet slightly wider than your hips, and toes slightly pointed out. Put your arms straight out in front of you, parallel to the ground. Engage your core. Push your butt back then start to bend your knees, keeping them in line with your feet. Make sure your chest stays upright, and your arms are out in front (straight or bent). Squat until your hip joint is just below your knees, pause in this position, then explode forcefully to jump up, as high as you can. As you jump, lift your arms above your head and reach for the sky. Land softly on the balls of your feet, and bend your knees to absorb impact. Prepare yourself for the next jump, and repeat for 20-30 reps.

Alternating Lunges With Front Raise
Stand up straight with your feet hip width apart, arms by your sides. Hold a light dumbbell in each arm, with palms facing down. Engage your core. Take a step forward with your left leg, lowering your hips until both knees are bent at a 90-degree angle, and your right leg is close to the floor (but not touching). Make sure your front knee is directly above your ankle. Once in the lunge position, lift the dumbbells with straight arms, until your arms are parallel to the floor. Hold briefly, then lower the dumbbells back to your sides. Squeeze your glutes and bring your left leg back to the starting position, standing straight. Repeat with the right leg, and keep alternating for 20-30 reps.

Lateral Walking Push-Up
Assume a plank position, with your hands slightly wider than shoulder-width apart. Your forearms should be extended straight, and your body forming a straight line from your head to your toes. You can keep your feet touching, or spread out. Draw your belly into your spine. Bend your elbows, keeping them in close to your sides, and lower yourself down until your chest nearly touches the ground. Exhale and extend your arms forcefully to return to plank. Step to the left using your right hand and right foot simultaneously, then follow with your left hand/foot. Take two to three steps, do a push-up, then reverse direction and repeat, doing a total of 12-15 pushups.

If needed, drop down to your knees to perform the pushup, then press up to your toes for the lateral walk

Side Planks With Rotation
From a plank position on your forearms, rotate your left arm and side of your body towards the sky, and stack your left foot on top of the right. You will be resting on your right forearm, and the outside of your right foot. Hold, then slowly rotate your left arm down to curl underneath your stomach and right arm, then raise it back up towards the sky. Repeat for 8-12 reps, then switch to rotate the other side. Make sure you draw your belly in towards your spine!

Cross Body Mountain Climbers
Assume a plank position, forearms extended straight, and your body forming a straight line from your head to your toes. Draw your belly into your spine, then pull your left knee as close as you can to your right elbow, without allowing your belly to drop. Return to the starting position and repeat, this time raising your right knee toward your left shoulder. Continue to alternate back and forth.

Health update | In line with the Prime Minister’s announcement, it’s with sadness that we let you know that effective from midday Monday 23rd March 2020, we will be temporarily closed nationally. Learn More