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"headline":"2 Functional Exercises For Everyday Fitness",
"datePublished":"2019-03-09",
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"description":"Functional exercises help you develop fitness and strength you can use every day. Learn 6 functional variations of the burpee and frog deadlift",
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"text": "Functional exercises are multi-joint movements that mimic the physical activities we do everyday, such as walking, picking objects up, climbing stairs, reaching, twisting, and pushing ourselves up out of bed. These types of exercises strengthen the muscles necessary to perform everyday tasks, as well improve balance and coordination."
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"text": "Push-ups, Squats, Lunges, Planks and other isometric (non-moving) exercises that strengthen the core, Hip-hinging exercises like frog deadlifts and drinking birds, Cardio exercises like walking, swimming, and biking"
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"text": "Functional training is important for a number of reasons. Like we’ve mentioned, any exercise can help your fitness, but common gym workouts and machines can actually do more harm than good. Which is why functional training is so valuable: because it offers fitness benefits that gym machines simply can't."
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<article>
<div>
<ul>
<li><a href="#section1">What Is A Functional Exercise?</a></li>
<li><a href="#section2">Why Is Functional Training Important?</a></li>
<li><a href="#section3">2 Functional Exercises For Your Workout Routine</a></li>
</ul>
</div>
<section>
<p>Functional exercises help keep you able-bodied, active, and pain-free.</p>
<p>While <i>any</i> type of exercise can help your body stay fit, functional movements are especially beneficial because they mimic everyday movements. <sup><a target="_blank" href="https://www.cdc.gov/physicalactivity/inactivity-among-adults-50plus/index.html" rel="nofollow noreferrer">1</a></sup></p>
<p>This means they're meant to improve your body's ability to keep doing what it was <i>designed to do in everyday life</i>—walk, push, pull, pick things up, climb, stretch, etc.</p>
<p>And they also incorporate multiple muscles at one time, meaning they can burn more calories than many other types of fitness training.</p>
<p>Here's a brief look at what functional training is and why it's important. At the bottom, we'll review 2 exercises that you can do at home for everyday fitness (regardless of fitness level).</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section1">
<h2>What is a functional exercise?</h2>
<p><a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">Functional exercises</a> are multi-joint movements that mimic the physical activities we do everyday, such as walking, picking objects up, climbing stairs, reaching, twisting, and pushing ourselves up out of bed. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162410/" rel="nofollow noreferrer">2</a></sup></p>
<p>These types of exercises strengthen the muscles necessary to perform everyday tasks, as well improve balance and coordination. </p>
<p>Because they target multiple muscle groups at once, most functional exercises can be used for <a target="_blank" href="https://www.warriormade.com/content/exercise/functional-strength-training/" rel="noreferrer">strength</a> and <a target="_blank" href="https://www.warriormade.com/content/exercise/low-impact-cardio/" rel="noreferrer">cardio workouts</a>.</p>
<h3>What are examples of functional training?</h3>
<ul>
<li><a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups/" rel="noreferrer">Push-ups</a></li>
<li>Squats</li>
<li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-alternating-reverse-lunge/" rel="noreferrer">Lunges</a></li>
<li><a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">Planks</a> and other isometric (non-moving) exercises that <a target="_blank" href="https://www.warriormade.com/content/exercise/core-exercises-for-seniors/" rel="noreferrer">strengthen the core</a></li>
<li>Hip-hinging exercises like frog deadlifts (see #2 below) and <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-drinking-bird/" rel="noreferrer">drinking birds</a></li>
<li>Cardio exercises like walking, swimming, and biking</li>
</ul>
<p>Functional objects found around the house can be added to some of these movements to give your muscles a little resistance, too. </p>
<p>For example, you might pick up your keys or a light object when performing frog deadlifts (exercise #2 below) to help you practice picking things up with your legs and back using proper form.</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section2">
<h2>Why is functional training important?</h2>
<p>Functional training is important for a number of reasons. Like we’ve mentioned, any exercise <i>can</i> help your fitness, but common gym workouts and machines can actually do more harm than good. </p>
<p>Which is why functional training is so valuable: because it offers fitness benefits that gym machines simply can't.</p>
<p>Functional fitness is the superior form of training because:</p>
<ul>
<li>This type of training requires you to balance or coordinate muscle groups, which transfers over to better performance during everyday activities. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5005874/" rel="nofollow noreferrer">3</a></sup></li>
<li>It improves <i>functional capacity</i> (your ability to perform certain movements for a period of time), which is linked to better quality of life as you age. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/18952500" rel="nofollow noreferrer">4</a>, <a target="_blank" href="https://www.ahajournals.org/doi/10.1161/circulationaha.106.184461" rel="nofollow noreferrer">5</a>, <a target="_blank" href="https://www.hsph.harvard.edu/nutritionsource/2013/11/20/physical-activity-guidelines-how-much-exercise-do-you-need/" rel="nofollow noreferrer">6</a></sup></li>
<li>Most gym machine exercises (which aren't considered functional) isolate one muscle group at a time, meaning they burn fewer calories and typically won't elevate the heart rate as much. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592763/" rel="nofollow noreferrer">7</a></sup></li>
<li>Machine exercises don't always require you to maintaining <a target="_blank" href="https://www.warriormade.com/content/exercise/spine-alignment-exercises/" rel="noreferrer">good posture</a>—a lost opportunity to strengthen and protect the muscles around your spine, like you would with functional movements</li>
<li>Gym machines require you to have a gym membership, whereas functional training can be done anywhere.</li>
</ul>
<p>In short, functional training strengthens the muscles and also prepares your body for the demands of real-life.</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section id="section3">
<h2>2 functional exercises for your workout routine</h2>
<p>Below you'll find 2 fantastic functional movements you can add to your at-home workout program: the <i>burpee</i> and <i>frog deadlift</i>.</p>
<p>We’ve broken these movements into 6 total exercises, so each comes with a beginner, intermediate, and advanced variation. They are all part of the same movement pattern which is outlined at the top of each section.</p>
<p>If you're unsure which exercise to start with, here are some guidelines:</p>
<ul>
<li>Use the beginner exercise if you haven't been exercising recently or have never tried a burpee or frog deadlift before.</li>
<li>Use the intermediate exercise if you've been working out for a while or find the beginner variation too easy.</li>
<li>Use the advanced exercise if you've been exercising for a while, don't have any joint limitations, and want a challenge—both movements are plyometric, meaning there is some jumping involved.</li>
</ul>
<h3>1. Burpees</h3>
<p><strong>How they're functional</strong>: Burpees help you develop the strength and coordination to get down and up from the ground. This is something that becomes especially important as you get older.</p>
<div class="row justify-content-center text-center">
<div class="col-12 col-md-6">
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/HIGH-CHAIR-BURPEE-WALKOUTS.gif" alt="High chair burpee walkouts">
</div>
<div class="col-12 col-md-6">
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/LOW-CHAIR-BURPEE-WALKOUTS.gif" alt="Low chair burpee walkouts">
</div>
</div>
<h4>Beginner</h4>
<p><strong>Exercise</strong>: High/low chair burpee walkouts</p>
<ul>
<li>Start standing with your feet shoulder-width apart and the knees slightly bent.</li>
<li>Bring your hands to the back of the chair*; kick your feet out behind your body (you're doing a regular burpee here, just at a 45-degree angle instead of going to the floor).</li>
<li>Do a modified push-up if you can, then jump your feet back to a standing position. Finish where you started.</li>
<li>Repeat.</li>
</ul>
<p><i>*The higher the chair, the easier the exercise will be. You can start with the back of a chair and progress to the seat or a lower chair. Make sure the object you use is stable and won't fall as you put your weight on it.</i></p>
<p><strong>Workout</strong>: 3 sets of 12 high or low chair burpee walkouts. Rest 90 seconds in between rounds.</p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/SPEED-BURPEES.gif" alt="Speed burpees">
<h4>Intermediate</h4>
<p><strong>Exercise</strong>: Speed burpees</p>
<ul>
<li>Lean forward at the hips, bringing your hands to the floor in a crouched position.</li>
<li>Jump both feet back to a plank position; then quickly jump the feet back to the crouched position.</li>
<li>Stand up fully*. Repeat.</li>
</ul>
<p><i>*You can add a small jump here if you want, but it's not required.</i></p>
<p>Focus on standing up straight to finish each rep before you start the next.</p>
<p><strong>Workout</strong>: 3 sets of 12 speed burpees. Rest 90 seconds in between rounds.</p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/BURPEES.gif" alt="Burpees">
<h4>Advanced</h4>
<p><strong>Exercise</strong>: Burpees</p>
<ul>
<li>Lean forward at the hips, bringing your hands to the floor in a crouched position.</li>
<li>Jump both feet back to a plank position*; immediately do a push-up.</li>
<li>At the top of the push-up, jump your feet back to the crouched position.</li>
<li>Bringing your arms overhead, jump up off the ground. Finish standing stall.</li>
<li>Repeat.</li>
</ul>
<p><i>*If you're new to burpees, jump your feet out wider than a plank. This shortens the distance your legs have to travel.</i></p>
<p><strong>Workout</strong>: Set a timer for 6 minutes. On minute 1, 3, and 5, perform as many burpees as you can in 60 seconds. Catch your breath during minutes 2 and 4. Count and record your total reps!</p>
<h3>2. Frog deadlifts</h3>
<p><strong>How they're functional</strong>: Frog deadlifts strengthen the muscles that help you hinge at the hips, and activate your <a target="_blank" href="https://www.warriormade.com/content/exercise/gluteus-maximus-exercises/" rel="noreferrer">glutes</a>, <a target="_blank" href="https://www.warriormade.com/content/exercise/hamstring-workouts/" rel="noreferrer">hamstrings</a>, and <a target="_blank" href="https://www.warriormade.com/content/exercise/top-5-exercises-to-strengthen-your-lower-back/" rel="noreferrer">back muscles</a> simultaneously. This movement pattern ensures you can pick objects up from the ground safely. </p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/FROG-HIP-HINGES.gif" alt="Frog hip hinges">
<h4>Beginner</h4>
<p><strong>Exercise</strong>: Frog hip hinges</p>
<ul>
<li>Stand with your feet slightly wider than shoulder-width apart; position your arms straight down in front of your body, toward the inside of your legs.</li>
<ul><li>Point the toes at a 45-degree angle. </li>
<li>Make sure your bodyweight is in your heels.</li></ul>
<li>With a flat back, reach the hips back behind you, as your arms drop down in front of you. Bend slightly at the knees. </li>
<ul><li>Think about bending over to pick something heavy up with a straight spine—but you're only going down 6 to 12 inches instead of all the way to the floor.</li></ul>
<li>Return to a stand, then repeat.</li>
</ul>
<p><strong>Workout</strong>: 3 sets of 12 frog hip hinges. Focus on activating all the muscles in your posterior chain (backside of your body) and use your core; these muscles should all be working together.</p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/FROG-DEADLIFTS-WITH-HANDS-TO-GROUND.gif" alt="Frog deadlifts with hands to ground">
<h4>Intermediate</h4>
<p><strong>Exercise</strong>: Frog deadlifts with hands to ground</p>
<ul>
<li>Stand with your feet slightly wider than shoulder-width apart; position your arms straight down in front of your body, toward the inside of your legs.</li>
<ul><li>Point the toes at a 45-degree angle. </li>
<li>Make sure your bodyweight is in your heels.</li></ul>
<li>With a flat back, reach the hips back towards the wall behind you until you reach the floor (think about bending over to pick something heavy up with a straight spine).</li>
<ul><li>If you can't reach, go down as far as you can with good form.</li></ul>
<li>Driving through your heels and maintaining a flat back, return to a standing position.</li>
</ul>
<p><strong>Workout</strong>: 3 sets of 15 frog deadlifts with hands to ground. 1 minute rest between rounds.</p>
<img style="max-width:100%;" class="img-fluid" src="https://wm-blog-content.s3-us-west-2.amazonaws.com/MOVEMENTS/FROG-JUMPS.gif" alt="Frog jumps">
<h4>Advanced</h4>
<p><strong>Exercise</strong>: Frog jumps</p>
<ul>
<li>Stand with your feet slightly wider than shoulder-width apart; position your arms straight down in front of your body, toward the inside of your legs.</li>
<ul><li>Point the toes at a 45-degree angle. </li>
<li>Make sure your bodyweight is in your heels.</li></ul>
<li>With a flat back, reach the hips back towards the wall behind you until you reach the floor.</li>
<li>Upon touching the floor, extend the hips and jump up with both feet; land softly.</li>
<li>Repeat.</li>
</ul>
<p><strong>Workout</strong>: Set a timer for 6 minutes. On minute 1, 3, and 5, perform as many frog jumps as you can in 60 seconds. Catch your breath during minutes 2 and 4. </p>
<p>These functional exercises will boost your ability to do two very important things—get down and up off the ground, and use your legs and back with proper form to safely pick up objects.</p>
<p>Try adding one or both of these movements to your workouts for the next few weeks. Add reps slowly and see if you can progress from one exercise to the next (i.e. beginner to advanced).</p>
<p>Even some progress is evidence that your body is getting fitter, stronger, and more coordinated—all things that will serve you well, now and in the future!</p>
</section>
</article>
