Functional exercises for:
Most of these exercises target more than one muscle group and almost all of them target the small muscles around your waist area, also known as your core muscles.
Videos will be added soon
Videos will be added soon
Chest:
- Push-ups on knees
- Push-ups
- Explosive Push-ups
- Weighted Pushups
- Alternating Medicine Ball Push-ups
- 1 leg up in the air push-ups
- Dumbbell Chest Press on Stability Ball
- Dumbbell Flies on Stability Ball
- 1 handed Kettlebell Chest press on Stability Ball
Upper Back:
- Kettlebell Snatch
- 1 handed Kettlebell Row
- 1 handed Kettlebell Upright Row
- Kettlebell Swings (1 handed or two handed)
- Cable Rows
- Alternating 1 handed cable rows
- Cable Lat Pulls (on one knee)
- Standing 2 handed Chinese dumbbell rows
- Olympic Bar Deadlift
- Dumbbell Deadlift
- Plyometric Row with Burpee + Deadlift
- Plyometric Rear Delt with Burpee + Deadlift
Lower Back/Sides:
- Hyperextensions
- Hyperextensions with twist
- Hyperextensions with twist + weight
- Reverse Hyperextensions
- Deadlifts with Barbell
- Deadlifts with Dumbbell
- 1 arm kettlebell side deadlift
- Supermans
Glutes (Butt):
- Bodyweight Squat
- Explosive Squat
- Squat with alternating knee raise
- Horse kicks on knees and palms
- Lunges
- Lunges with Barbell on back
- Lunges with Dumbbells
- Lunges with Barbell above head
- Explosive lunges
- 1 leg squat
- Kettlebell swings
Hamstrings (under butt):
- Lunges
- Lunges with Barbell on back
- Lunges with Dumbbells
- Lunges with Barbell above head
- Explosive Lunges
- Deadlifts with Dumbbells
- Deadlifts with Bar
Quadricep (thigh):
- Front Barbell Squats
- Squats with Barbell
- Squats with Dumbbells
Bicep (working the bicep is not very functional as it is, so there are not that many exercises):
- Bosu ball dumbbell curls
Tricep (it gets worked as secondary muscle during chest exercises):
- Triangle Pushups
- Triangle Explosive Pushups
- Dumbbell Pushups
- Medicine Ball Pushups
Shoulder:
- Standing shoulder Press
- Kettlebell Snatch
- Kettlebell swings
- Kettlebell Swing + Shoulder Press
- Kettlebell Shoulder Press
Rectus Abdominis (Abdominal Muscles aka. Abs) and External Obliques/Sides
- Medicine Ball rotations
- Hip raises
- Hip raises with weights
- Crunches
- Toe touches
- Alternating Toe touches
- 1 leg touches (other knee bent)
- Side Elbow-assisted sit-ups
- Medicine Ball woodchops (low to high)
- Medicine ball standing twists
- Medicine Ball Slams
- Dead Bug
- Plank with knees
- Plank to Pushup
- Side Plank
- Iron Cross
Multi-Muscle Exercises (Warning: Will get you sweating):
- Squat + Dumbbell Shoulder Press
- Squat + Front Deltoid Raise
- Squat on Bosu Ball + Dumbbell Shoulder Press
- Squat on Bosu Ball + Front deltoid Raise
- Stand on Bosu ball + Bicep curl + Shoulder Press
- Stand on Bosu Ball + Lateral Deltoid Raise
- Stand on Bosu Ball + Dumbbell Rows
- Stand on Bosu Ball + Dumbbell Deadlifts
- Stand on Bosu Ball + Dumbbell Squats
- Lunge with Bicep Curl
- Lunge with Shoulder Press
- Lunge with Lateral Deltoid Raise
- Lunge with Front Deltoid Raise
- Lunge with Row
- Rope Slams
- Reverse Rope Slams
- Cleaning with the Rope
- Alternating waves with Rope
- TRX knees to chest + pushup
- TRX mountain climbers
- TRX Pike
- Burpees with pushups
- Burpees with dumbbell pushup + Deadlift + bicep curl + shoulder press
- Burpees with two knee kicks + pushup
- TRX upside down shoulder press (Bodyweight)