The biggest benefit of doing functional fitness is it gets you to act on your plans for a healthy lifestyle.
You begin by exercising a few times a week. At the first few days, you only think of how to survive the session. After the second or third week, you begin to complete the workouts and seek to do better. Over time, spending time with coaches will influence you to also make better lifestyle choices like eating better food and making sure your body recovers properly.
A challenge that we all encounter are commitments that conflict with our current workout schedule. You might have a job that involves traveling regularly or days when your schedule is full and it’s not convenient to visit the box. Instead of feeling guilty, we prepared some examples of workouts that you can do at home or from anywhere.
The basic movements:
Pushups – If you’re having difficulty maintaining the standard form, just plant your knees on the ground but maintain a straight back and keep your core tight. For hand release pushups, simply lift your palms from the ground after every rep.
Sit ups – Keep your feet planted on the ground all throughout the movement. Be sure to touch both the floor above your head and your toes.
Squats – Ass to the grass. Make sure your feet are spaced appropriately and drive the weight on your hills. Don’t tiptoe when the movement gets hard. Simply slow down.
Walking lunges – Inhale at the top. Hold your breath. Lunge. Exhale when you get back to the top.
Burpees – Don’t speed up at the beginning. Maintain a slow and steady pace and speed up toward the end. Make sure your thighs and chest touches the floor on the down position and smile as you get back to the top position.
Pistols – This is an advanced movement. If you can’t do this, scale down to an air squat.
Always be mindful of form.
Here are some WOD’s that you can do from home:
- 5 pushups, 10 sit-ups and 15 squats for 20 minutes, as many rounds as possible (AMRAP)
- 10 walking lunges, 10 push-ups for 10 rounds
- 20 jumping jacks, 20 burpees, 20 air squats for 3 rounds
- 10 hand-release push-ups, 10 v-ups, and 10 squats for 10 rounds
If you’d like to scale up the difficulty try these exercises:
5 handstand push-ups and 10 pistols, AMRAP 10 minutes
If you have a pull up bar (or somewhere to hang) and a jump rope you can do these workouts:
Angie – 100 pull-ups, 100 sit-ups, 100 push-ups, 100 squats (for time)
Barbara – 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats (5 rounds for time 3 minutes rest between rounds)
Chelsea – 5 pull-ups, 10 push-ups, 15 squats (EMOM for 30 minutes)
Mary – 5 handstand push-ups, 10 pistol squats, 15 pull-ups (20 minutes, AMRAP)
Functional fitness helps your body get stronger for everyday life. In the event that life gets in the way, do the workout out of the box.