How do you incorporate functional training into your home or outdoor routine?

1 Use your bodyweight

One of the simplest ways to do functional training is to use your own bodyweight as resistance. You can perform exercises like squats, lunges, push-ups, planks, and burpees that target multiple muscle groups and train your core stability. You can also modify these exercises to make them easier or harder, depending on your level and goals. For example, you can do squats with a chair, push-ups on a wall, or planks on your knees. Or you can add jumps, pulses, or holds to increase the intensity and challenge.

2 Add some props

If you want to spice up your functional training, you can use some common household items or outdoor objects as props. For example, you can use a towel, a broomstick, or a backpack as weights, or a chair, a bench, or a step as platforms. You can also use a wall, a door, or a tree as supports. These props can help you add variety, resistance, and challenge to your exercises. For example, you can do towel rows, broomstick twists, backpack lunges, chair dips, bench hops, or wall sits.

3 Incorporate movement patterns

Another way to make your functional training more effective and fun is to incorporate different movement patterns into your routine. Movement patterns are the basic ways that your body moves in different directions and planes, such as pushing, pulling, bending, twisting, squatting, and lunging. By training these movement patterns, you can improve your coordination, balance, and agility, as well as prevent injuries and pain. For example, you can do a circuit of push-ups, rows, deadlifts, rotations, squats, and lunges, using your bodyweight or props.

4 Mix it up

One of the benefits of functional training is that it allows you to be creative and flexible with your exercises. You don't have to follow a strict or boring routine, but you can mix it up and try new things. You can change the number of reps, sets, or rest periods, the order or combination of exercises, the speed or tempo of movements, or the level of difficulty or challenge. You can also vary the location, time, or frequency of your workouts, depending on your schedule and preferences. By mixing it up, you can keep your body and mind engaged and motivated.

5 Have fun

Finally, the most important tip for incorporating functional training into your home or outdoor routine is to have fun. Functional training is not only good for your physical health, but also for your mental and emotional well-being. It can help you relieve stress, boost your mood, and enjoy yourself. You can also make your functional training more fun by inviting a friend, family member, or pet to join you, playing some music, or setting some goals or rewards. Remember that functional training is not a chore, but a choice.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?