Functional fitness training is all about movements that mimic real-life activities and use multiple muscle groups at once. This type of workout can help you build strength, increase your endurance, and improve your overall health and fitness. In this article, we will guide you through a functional fitness upper body workout that targets your chest, back, shoulders, and core muscles.
Before you start this workout, make sure you have proper equipment such as dumbbells, a stability ball, a pull-up bar, a medicine ball, and battle ropes. Also, don't forget to warm up your muscles with some light cardio and stretching.
Exercise 1: Push-ups
Push-ups are an excellent exercise that targets your chest, triceps, shoulders, and core muscles. Here's how to do it:
- Start by getting into a plank position, with your hands placed slightly wider than shoulder-width apart and your feet together.
- Lower your body until your chest touches the floor or until your elbows form a 90-degree angle.
- Push back up to the starting position, squeezing your chest and triceps muscles.
- Repeat for 10-12 reps.
Exercise 2: Pull-ups or assisted pull-ups
Pull-ups are a great exercise that targets your back, biceps, and shoulders. If you can't do pull-ups, try assisted pull-ups using a resistance band. Here's how to do it:
- Grab the pull-up bar with an overhand grip, with your hands slightly wider than shoulder-width apart.
- Pull your body up until your chin is above the bar.
- Lower your body back down to the starting position, with your arms fully extended.
- Repeat for 8-10 reps.
Exercise 3: Dumbbell chest press on stability ball
This exercise targets your chest, triceps, and shoulders, while also engaging your core for stability. Here's how to do it:
- Lie on a stability ball with your head, shoulders, and upper back supported. Your feet should be planted firmly on the ground.
- Hold a pair of dumbbells with your palms facing forward and your arms extended towards the ceiling.
- Lower the dumbbells down towards your chest, keeping your elbows at a 90-degree angle.
- Push the dumbbells back up to the starting position, squeezing your chest and triceps muscles.
- Repeat for 10-12 reps.
Exercise 4: Single-arm dumbbell row
This exercise targets your back, biceps, and shoulders. Here's how to do it:
- Hold a dumbbell in your right hand and stand with your left foot forward.
- Place your left hand on a stable surface, such as a bench or a wall.
- Lean forward, keeping your back flat, and let your right arm hang down towards the ground.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body.
- Lower the dumbbell back down to the starting position.
- Repeat for 8-10 reps on each arm.
Exercise 5: Plank with alternating shoulder taps
This exercise targets your core muscles, while also engaging your shoulders and triceps. Here's how to do it:
- Start in a plank position, with your hands directly under your shoulders and your feet hip-width apart.
- Keeping your hips stable, lift your right hand off the ground and tap your left shoulder.
- Lower your right hand back down to the ground and repeat with your left hand.
- Continue alternating for 30 seconds.
Exercise 6: Sandbag overhead press
This exercise targets your shoulders, triceps, and core muscles. Here's how to do it:
- Stand with your feet shoulder-width apart and the sandbag held at chest height.
- Press the sandbag overhead, keeping your elbows close to your body.
- Lower the sandbag back down to the starting position.
- Repeat for 10-12 reps.
Exercise 7: Sandbag rotational lunge
This exercise targets your legs, glutes, core, and shoulders. Here's how to do it:
- Hold the sandbag with both hands at chest height and stand with your feet hip-width apart.
- Take a big step forward with your right foot and lower into a lunge position.
- Twist your torso to the right, keeping the sandbag close to your body.
- Step back to the starting position and repeat on the other side.
- Continue alternating for 8-10 reps on each side.
Exercise 8: Sandbag bear hug carry
This exercise targets your chest, back, and core muscles. Here's how to do it:
- Hold the sandbagwith both hands, hugging it to your chest.
- Walk forward, keeping your core engaged and your back straight.
- Walk for 30 seconds, then rest for 15 seconds.
- Repeat for 3-4 sets.
Exercise 9: Battle ropes
This battle rope exercise targets your shoulders, arms, and core muscles. Here's how to do it:
- Stand with your feet shoulder-width apart, holding one end of a battle rope in each hand.
- Start swinging the ropes up and down, making small waves with your arms.
- Increase the intensity by making larger waves or alternating arms.
- Continue for 30 seconds.
This functional fitness upper body workout targets your chest, back, shoulders, and core muscles, while also improving your overall strength, stability, and endurance. Make sure to warm up properly before starting the workout, and always use proper form to avoid injury. As you get stronger, you can increase the weight or reps for each exercise to continue challenging your muscles. Incorporate this workout into your fitness routine to see results in no time!