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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!

 

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