FUNCTIONAL BODY WEIGHT STRENGTH!

 

Building Functional Strength

Full-body bodyweight workouts are great for developing functional strength. These exercises improve everyday activities like picking something up, reaching overhead, or carrying groceries.

To get the most out of your workout and prevent injuries, don't forget to warm up properly. A good warm-up increases blood flow, improves muscle efficiency, and enhances flexibility.

Here are some warm-up options:

• Jumping rope
• Light jog or brisk walk
• Walking up and down stairs
• Dynamic stretching

Now, let's go through some bodyweight exercises to build functional strength:

1. Push-Up

• Get into a plank position with your hands underneath your shoulders and feet close together.
• Lower your body until your chest is about an inch from the ground.
• Push back up to the starting position, keeping your elbows close to your body.
• Aim for 3 sets of 10 push-ups if you're a beginner, or 3 sets of 20-30 reps if you're more advanced.

2. Tricep Dips

• Use an elevated surface like a chair or bench.
• Place your palms on the edge, fingers facing forward.
• Lower your body by bending your elbows until they form a 90-degree angle.
• Push yourself back up to the starting position.
• Aim for 3 sets of 8-12 reps.

3. Burpee

• Start by squatting down and placing your hands on the ground.
• Kick your feet back to a push-up position.
• Perform a push-up, then jump your feet back to the squat position.
• Jump up with your arms extended overhead.
• Aim for 3 sets of 30-60 seconds.

4. Plank

• Get into a plank position with your forearms on the ground and body in a straight line.
• Tighten your core and hold the position.
• Aim for 3 sets of 30-120 seconds.

5. Squat

• Stand with your feet shoulder-width apart.
• Lower your body down as if sitting in a chair, keeping your back straight.
• Stand back up to the starting position.
• Aim for 3 sets of 12-15 reps.

6. Bulgarian Split Squat

• Stand with one foot on an elevated surface behind you.
• Lower your body until your knee is a few inches above the ground.
• Raise your body back up to the starting position.
• Aim for 3 sets of 8-12 reps on each side.

7. Step-Up

• Place one foot on a box or bench and push through that foot to lift your body up.
• Lower yourself back down and repeat on the other side.
• Aim for 3 sets of 12-15 reps.

8. Inverted Row

• Use a sturdy surface and hang from it with an overhand grip.
• Pull your body up, engaging your abs and glutes.
• Lower yourself back down to the starting position.
• Aim for 3 sets of 8-12 reps.

9. Pull-Up

• Hang from a pull-up bar with an overhand grip.
• Pull your body up until your chin reaches the bar.
• Lower yourself back down with control.
• Aim for 3 sets of 6-8 reps or as many as you can do.

10. Chin-Up

• Hang from a pull-up bar with an underhand grip.
• Pull your body up until your chin touches the bar.
• Lower yourself back down to the starting position.
• Aim for 3 sets of 8-12 reps or as many as you can do.

11. Glute Bridge

• Lie on your back with your feet flat on the ground and lift your hips off the floor.
• Squeeze your glutes at the top.
• Lower your hips back down to the starting position.
• Aim for 3 sets of 8-12 reps.

12. Walking Lunges

• Take a step forward and lower your body into a lunge position.
• Push through the front foot to return to a standing position.
• Repeat on the other side.
• Aim for 3 sets of 10 lunges per leg.

13. Sit-Ups

• Lie on your back with your knees bent and hands behind your head.
• Lift your upper body toward your thighs using your core muscles.
• Lower your body back down with control.
• Aim for 3 sets of 15-20 reps.

14. Wall Sit

• Lean against a wall with your knees bent at a 90-degree angle.
• Hold the position for as long as you can.
• Aim for 3 sets of 30-60 seconds.

15. Mountain Climber

• Get into a push-up position and alternate bringing each knee up towards your chest.
• Keep a steady pace and engage your core.
• Aim for 3 sets of 30-120 seconds.

Remember to focus on proper form and control during each exercise. If you're a beginner, start with lower reps and gradually increase as you get stronger. Incorporating these bodyweight exercises into your routine will help you build functional strength for everyday activities and improve your overall fitness level.