Functional Training Exercises: How to stay fit all around!

Posted by Timm Schaffner at

Functional Training

What is your training goal: Endurance or strength? Functional training, known under the trendy term "Functional Training", is about a holistic strengthening and stabilization of the body. Of course, planks and push-ups also train the muscles, provide an appropriate silhouette and are also a great addition to the classic training.

We introduce you to what is meant by functional training, which exercises belong to our top 5 and why you should definitely incorporate this form of training into your everyday life!

Training with your own body weight - what is Functional Training?

It is Functional Training is a modern concept that works the entire body. Here, a single muscle group is not trained in isolation, but rather different muscles are trained together in complex movements.

This ensures strong muscles, tendons, better posture and optimal support for normal training. For example, if you are a runner, then your leg muscles are trained accordingly. Through functional training, however, here is the possibility to strengthen the back, abdomen as well as the tendons. This increases the mobility as well as the overall strength.

The result of training after some time is that you not only have a body with defined muscles, but in addition you can improve your running performance. The importance of functional training was not recognized for a long period of time, but now it is clear how important these movements are for overall performance.

It should be noted that this form of training is anything but relaxed. Rather, it is about concentrating and exerting oneself to be able to perform the movements better. If you have never tried functional training or are not familiar with the complex movements, you should first familiarize yourself with it so as not to risk injury.

If you always jump wrong or come up wrong during actual classics like a burpee, you risk injury otherwise. This is true not only for beginners with no experience in the sport, but also for advanced athletes.

The top 5 exercises in functional training

There are countless exercises that are possible in functional training. Sling trainers, exercise balls, kettlebells, resistance bands or dumbbells offer many possibilities for training. But it also works without any accessories, as push-ups show very well. Here you can find our top 5 exercises.

#1 - Push-ups

Classic Push-ups are one of the most complex and well-known exercises that belong to Functional Training. Beginners can perform the exercise on the knees instead of on the tops of the feet. Proper posture is not only important for the push-up to be effective, but also protects against poor posture.

#2 - Planks

You do not have to move at all Planks at all. However, the tension must be maintained and this can quickly lead to trembling during the forearm push-up, as planks are also called. Go down as far as you can, keeping your body tense and making sure your back is completely straight. The position should be held for at least 30 to 45 seconds in order to achieve the desired effect. Planks train the body tension, especially the abdomen, but also the back, arms and legs.

#3 - Squats with jump

No additional equipment is needed for this exercise either. Go into a squat, jump from there into a stretch jump and go back into the squat. The exercise goes strongly on the condition, the legs and by the stretch jump also on body tension and arms.

#4 - Burpee

Jump into a push-up. Then do a push-up, jump into a squat position and from there do a stretch jump up. The very demanding exercise trains the whole body and goes properly on the condition, because the jumps are not without.

#5 - Wall Ball (with the medicine ball)

A medicine ball is needed for this exercise. A wall is also important so that the execution can be done properly. Stand in front of the wall and hold the medicine ball at chest level with both hands. Throw the ball strongly upwards to the wall, catch it, go into a squat and out of it throw the ball again. The exercise trains posture, abdomen, back, arms and last but not least legs.

Conclusion: Strong training for the whole body

Not only at home, but also on the road or in a park, you can perform exercises that are part of Functional Training. Since very little or no equipment is needed, you can actually train almost anywhere without difficulty. You strengthen your whole body, your tendons and muscles, but also build muscles and complement your training.

Through Functional Training, even elite athletes become better at what they do and can deliver a stronger performance!

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