Everyone should have a simple set of functional exercises they can easily make time for every day.
You need to create a routine to ensure you get at least some exercise every day.
Even on days when you have other exercise plans, get out of bed and make a bee-line for a spot on the floor where you can spend as little as five minutes--60 seconds per exercise--to distribute blood flow to muscles, lubricate the joints and boost your metabolism.
This will help in so many ways, For example, being able to endure an elevated heart rate, lowering down to the ground and getting up. To sleep better and maintain a level of energy one needs to get through the day, are the results of a successful functional fitness plan.
When you want to take the simple workout set out below up a notch or two, simply increase the time spent on each exercise.
You can add in some challenging variations, such as incorporating them onto multiple sets. You can also try working with resistance equipment, like weights, to create more of a challenge.
The first exercise, Walk outs, targets multiple muscle groups
Start standing with your feet about hip-width distance apart.
Slowly fold forward at the hips, reaching your hands to the floor. When your hands touch the floor, slowly being to walk them forward until your spine is neutral and you're in the push-up starting position.
Perform a full push-up and then walk your hands back towards your feet and slowly roll your spine up, one vertebrae at a time, to return to the standing position.
Squats force the brain to actively participate.
To get the foot placement correct; focus on even weight distribution between the left and right leg; keep the chest high and back straight; to engage the glutes, pause at the change of direction in order to prevent momentum from building. Ensure full elongation of the hips when standing.
You can perform the exercise either holding a weight or not.
Jumping Jack - This exercise is really beneficial when it comes to functional fitness. Neuro-transmitters which reside in the feet are rendered inactive as a result of our shoe-filled, sedentary lives. Light impact is great to wake everything up, like the walk-outs, when performed with control; this also works multiple muscle groups and gets the heart rate up.
Ballerina Bridge - Lie on your back with your shoulders firmly flat on the floor, and then slowly press up as shown. It is important to keep your toes on the floor. If your heels absorb all of your body weight, your lower back absorbs more pressure. However when the toes stay down, the hamstrings and glutes engage and help elongate the hips, as the body changes direction.
Plank - Like a press up but using your elbows and arms as the support. Elongate to the maximum you can. Then slowly lower you torso up and down gently and in a smooth rhythm, making sure to always keep your back straight