The Best Functional Strength Workout Exercise Experts Swear By

Working specific body parts has a place in every weightlifter's program. Heck, some of the world's best bodybuilders attribute split and isolation training as the key to their success. But if professional bodybuilding isn't in your future, you'll probably want to train in ways that help you in your daily life: hauling groceries, picking up your kids, and taking long walks with your dog. Functional strength training can help you in the real world, not just within the confines of the bodybuilding phase.

Although most strength coaches hate the term “functional exercises” because every exercise has a function, this type of training can help you improve your ability to perform daily tasks or sports skills, build overall strength and balance, and increase your resistance to injury. It's also perfect if you're short on time because it utilizes exercises that work multiple body parts, not just one muscle group.

This functional training exercise plan is perfect for getting in and out of the gym in under 45 minutes. It prioritizes the most important functional movement patterns (squats, lunges, deadlifts, and presses, to name a few) while increasing heart rate and burning fat.

Related: 10 Exercises That Will Give You the Best Upper Body Workout of All Time

What is Functional Strength Training?

Functional strength training is a type of exercise that uses movements that can help you perform better in daily life. While the bro split has its benefits (it can be great for building muscle), it's not always the best option for those of us with busy schedules or those who train more for functionality and less for a big chest and six-pack. abs. Functional exercises like deadlifts can be translated into your daily life, from moving furniture to picking up your kids to bringing groceries home.

Best Functional Strength Training Exercise

Circuit 1: Vertical Push/Pull

Required Equipment: Three sets of dumbbells.

1. Dumbbell Deadlift

How To

1. To start, stand with your feet hip-width apart and place a pair of dumbbells in front of you, on either side of your feet.
2. Reach down and grasp the dumbbells with a neutral grip as you lower your hips.
3. Maintaining a straight black, extend your hips to stand up and pull the dumbbells up along your body until they're locked out as your hips tuck in and your shoulders move back.
4. Keep your eyes on the ground a few feet in front of you as you shoot.
5. Carefully lower the dumbbells to the starting position.
6. This is 1 rep.
7. Perform 3 sets of 10 repetitions, resting 1 minute between sets.

2. Dumbbell Goblet Squat

How To

1. To start, hold a dumbbell at one end under your chin with both hands.
2. Stand with your feet shoulder-width apart and your toes at about a 30-degree angle.
3. Take a deep breath and bend your hips back and lower into a squat position, pushing your knees out and keeping your lower back in its natural arch.
4. Squeeze your glutes as you come up.
5. Perform 3 sets of 10 repetitions, resting 1 minute between sets.

3. Dumbbell Push Press

How To

1. To start, hold a dumbbell in each hand at shoulder height and stand with your feet shoulder-width apart.
2. Quickly lower your knees and use the momentum to explosively press the weights above your head.
3. This is 1 rep.
4. Perform 3 sets of 10 repetitions, resting 1 minute between sets.

Circuit 2: Horizontal Push/Pull

Required Equipment: Step platform, Dumbbells, Smith Machine (or empty squat cage)

1. Dumbbell Lack Reverse Lunge

How To

1. Hold a dumbbell in your right hand and stand on a step or block that lifts you a few inches off the floor.
2. Step back with your right foot and lower your body until your left thigh is parallel to the floor and your back knee almost touches the floor.
3. Keep your trunk upright. Take a step forward to return to the starting position.
4. This is 1 rep.
5. Perform 3 sets of 20 steps per leg, resting 1 minute between sets.

Pro Tip

Make sure the back leg touches the ground.

2. Reverse Rows

How To

1. To get started, go to the Smith machine or squat rack and place the bar at waist height.
2. Sit on the floor and position your hands as if you were going to bench press (palms should be facing the ceiling).
3. Now straighten your body so you're hanging off the bar with your feet shoulder-width apart and your heels flat on the floor.
4. Pull yourself up so that your chest touches the bar, then slowly lower yourself down, keeping your body straight and rigid.
5. Perform 3 sets of 10 repetitions, resting 1 minute between each set.

3. Kettlebell Turkish Preparation

How To

1. Lying on your back, hold the weight with your left hand and lift and lock your arm to start.
2. Bend your left knee and keep your right leg straight on the floor.
3. Then, push off your left foot, roll onto your right hip, and prop yourself up on your right elbow.
4. Push your right hand up and lift your back off the floor.
5. Then bring your right leg back to the kneeling position.
6. Your arm should still be locked.
7. From this kneeling position, take a deep breath, tighten your core, and lunge forward to a standing position.
8. Reverse the process to return to the starting position.
9. Complete 3 sets of 3 repetitions per arm, resting 15 seconds between each set.

Pro Tip

For one of the dumbbells, use a weight equal to 75 percent of your push press weight.

Related: The 7 Best Exercises to Build Brute Strength

Circuit 3: Core Power

Equipment Needed: Pull-up bar, empty barbell, and four five-pound plates.

1. Dragging the Board

How To

1. Start with a high plank balanced on your palms and toes, with the weight set on the left side of your body, just behind your palms.
2. Reach your right hand across your body to grasp the edge of the weight, then drag it until it is underneath your right palm.
3. Place your right palm on the floor, hold the weight with your left hand and pull it to the left for 1 rep.
4. Perform 3 sets of 3 repetitions, resting 15 seconds between each set.

2. Hanging Leg Raise

How To

1. To start, hang on a pull-up bar and flex your hips.
2. Lift your legs until they are perpendicular to your torso and then lower them back to a hanging position.
3. This is 1 rep.
4. Perform 3 sets of 10 repetitions, resting 15 seconds between sets.

Pro Tip

If it is too difficult to keep your legs straight, bend them at a 90-degree angle.

3. Standing Russian Twist

How To

1. To start, stand with your feet hip-width apart. With your arms slightly bent, hold the weight plate with both hands directly in front of your body, just below your chest.
2. Turn to one side, pause briefly and turn to the other side.
3. Complete 3 sets of 10 reps (per side), resting 15 seconds between sets.

Circuit 4: 3-Minute Metabolic Bodyweight Finisher

Equipment Required: Pull-up bar, floor space

1. Pullup/Pushup Descending Staircase

How To

1. Do 8 pullups and then immediately go down and do 8 pushups.
2. Jump for 7 pull-ups and 7 push-ups without rest.
3. Continue this descending mode until you finish with 1 pullup and 1 pushup.

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