<img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=1664051253890613&amp;ev=PageView&amp;noscript=1">

Posted By Tom Lennnon on Jan 10, 2018 12:52:37 PM

There are literally no excuses for not being able to do these exercises...

10 functional exercises

Happy Spring everyone!  It's time to kick your goals into high gear with your overall health and perhaps a new fitness routine!

Check out these 10 functional workouts that you can do in the gym on those busy days or even do them from home.

Some of these movements can be challenging at first, so be sure to start off slowly using a light weight to make sure your form is correct. Once you are comfortable with the movements and intensity, you can increase the weight and overall pace of the workout. If you keep doing these workouts consistently, you should start to increase your endurance and the amount of time it takes you do the the workouts will eventually start to decrease. Don’t get discouraged if one week you are slower than the week before, just trust the process and they will get easier and easier as you go along. Let's get to it!

Workout 1 (Complete each exercise for 4 rounds):

  • 10 air squats
  • 10 pushups (can go on your knees if you need a modified version)
  • 40 Mountain climbers (one leg counts as 1 rep)

Workout 2 (Complete each exercise for 4 rounds):

  • 10 box jumps ( or 20 step-ups if you need a modification)
  • 10 jump squats
  • 20 Dumb bell punches

Workout 3 (Complete each exercise for 4 rounds):

  • 10 dumbbell overhead presses
  • 10 lunges (5 each leg)
  • 10 bicep curls

Workout 4 (Complete each exercise for 4 rounds):

  • 20 side throws with a medicine ball (10 each side)
  • 10 wall balls
  • 10 medicine ball jumping jacks (hold onto the ball when performing this movement)

Workout 5 (Complete each exercise for 4 rounds):

  • 8 box facing burpees (face the box and perform a burpee. After you stand up and jump over ( or step over) the box, face the box from the other side and repeat the burpee movement)
  • 10 bicep curls
  • 10 Dumb bell punches

Workout 6 (Complete each exercise for 4 rounds):

  • 10 kettlebell squats
  • 10 kettlebell curls
  • 10 kettlebell swings

Workout 7 (Complete each exercise for 4 rounds):

  • 10 ground to overhead
  • 10 bus drivers
  • 10 jump squats

Workout 8 (Complete each exercise for 4 rounds):

  • Write the alphabet in the air holding a 5-10 pound plate
  • 10 air squats
  • 10 wall balls

Workout 9 (Complete each exercise for 4 rounds):

  • 12 wall balls
  • 11 jump squats
  • 10 push-ups

Workout 10 (Complete each exercise for 4 rounds:

  • 25 crunches
  • 30 second plank holds
  • 20 Russian twists

Most of these workouts can be done in under 20 minutes depending on your fitness level. Completing two of the workouts daily would be a great workout session. If you aren’t sure on how to perform any of the movements, please ask a trainer at your gym and they will be able to show you how to perform it correctly. No excuses this year, so go find a space and get to work!


What Our Clients Say

Really great gym. The layout is perfect, never a competition for cardio equipment and the classes have all been awesome.

Shawna W.

I love this place, great environment, friendly staff and customers. I've been here about three weeks and its worth my time, I'm really motivated to get into shape.

James L.

I love this gym. They have everything you could want in a gym: sauna, pool, hot tub, hot yoga, classes galore, stretch equipment/area, tons of machines, basketball gym, childcare, hydro-massage, etc, etc. Overall our family is very happy here- there's something for everyone at a reasonable price.

Kerry W.

They have all the cardio machines you need with a full movie cardio room. Heated swimming pool. Full sized basketball court. Tons of free weights and cable machinery. You should never have to stand around waiting to use anything. All the amenities are beautiful. The sauna is great. They have private showers for all guests and FREE WIFI!!

Ken P.

I'm a huge fan of the Onelife Fitness in Newport news, Norfolk and Virginia Beach. The gyms are well equipped, well run, and all have very diverse range of equipment and classes to suit most fitness needs.

Troy W.

Love this gym! They have everything, it's very clean and aesthetically pleasing, there's a pool, hot tub, sauna, nice locker rooms, basketball court, two floors of workout equipment, great classes, etc etc! For the price you pay, it is a really great deal and definitely makes working out fun and enjoyable! Would highly recommend.

Konnor M.

I love this place! Customer service is awesome! Front desk always smiling and greets you! There is such a wide selection of classes in afternoons, evenings and weekends. So, even though I am a working mom i can find a class perfect dor my schedule! LOVE Nicole's hot yoga!

Tracy Guy

Probably the best gym I've ever been a member of. Great customer service, huge and has everything. Just about any exercise, article or video you've seen where you've said "I've never even seen that equipment before", this gym has that equipment.

Donald B.

Love this gym! Such a spectacular price, location, and convenience. I signed up the first day of my free 3 day pass because I fell in absolute love. The trainers are amazing. I workout with Adam and love his guidance and motivation during the training session. All the equipment is new and beautiful. In addition to the wonderful trainers and equipment, the group classes are empowering. I also enjoy using the space if a class is not going on. You must join this gym!

Alanna R.

This gym is the total package, friendly staff, nice people around, lot of weights and machines, clean, wide, different activities are possible.
Love it.

Sergio L.

I LOVE this gym! The classes and instructors are awesome! I lost 2lbs in one week doing classes and personal training. Love that there is so much equipment you never have to wait.

Jessica H.

This gym is incredible. Top-of-the-line equipment, lap pool, onsite theater, basketball courts, functional intense training areas, group exercise classes throughout the day (7 days/week), spa-inspired locker rooms...what more could I ask for?

Michelle L.

This is an awesome and amazing gym! One Life is the best one I have ever belong to and absolutely love it :-) it is clean, professional and I cannot say enough good things about it. I would never consider going anywhere else. I love all of the cardio equipment, free weights, circuit training and classes. The locker rooms are exceptionally clean and well-kept. Another plus is the Wi-Fi.

Virginia D.