Starter Kit: Functional Fitness Routine

The Essentials Functional Fitness Routine 

You want to get moving but don't know where to start? I've broken down for you a simple routine that you can do at home or at the gym to kickstart your journey. To build a solid foundation of functional strength, balance, and mobility, we’ll focus on movements that mimic everyday actions, helping you move better and feel stronger in your daily life. This routine is designed for beginners, but I'll show you how to increase the intensity as you progress.

Dynamic Warm-Up (5-10 minutes)

We’re starting with a dynamic warm-up to increase your heart rate, activate your muscles, and prepare your joints for more challenging work.

High Knees – 1 minute
Goal: Engage your core, improve coordination, and boost circulation

• Stand tall with feet hip-width apart.
• Drive one knee up toward your chest as you pump the opposite arm forward.
• Alternate legs quickly, landing softly on the balls of your feet.
• Keep your core tight and maintain a quick pace. Tip: Focus on bringing your knees to hip level while staying light on your feet.

Leg Swings – 10 each leg (front-to-back, side-to-side)
Goal: Loosen up your hip joints and improve mobility for lower-body exercises.

• Stand next to a wall or hold onto something for balance.
• Swing one leg forward and backward, keeping the leg straight and engaging your core.
• Then, swing the same leg side-to-side across your body.
• Switch to the other leg after 10 swings. Tip: Don’t force the range of motion—go as far as feels comfortable.

Arm Circles – 10 forward, 10 backward
Goal: Warm up the shoulder joints, crucial for any pushing or pulling movements.

• Stand with feet shoulder-width apart, arms extended out to your sides at shoulder height.
• Start making small forward circles with your arms, gradually increasing the size of the circles.
• After 10 forward circles, reverse and perform backward circles. Tip: Keep your shoulders relaxed and avoid shrugging.

Walking Lunges with Twist – 10 reps (5 each side)
Goal: Activate your hips and core, prepping the body for more complex movements.

• Step forward with your right leg, lowering your hips until both knees are bent at 90 degrees.
• As you lunge, twist your torso to the right, keeping your core engaged.
• Push off your front foot to return to standing, then repeat on the other side. Tip: Keep your knees aligned with your toes, and avoid letting your front knee go past your toes.

Inchworms – 5 reps
Goal: Stretch and activate your hamstrings and shoulders, while engaging your core.

• Stand with feet hip-width apart and bend at the hips to place your hands on the ground.
• Walk your hands forward until you're in a plank position, with your hands under your shoulders.
• Walk your feet toward your hands, keeping your legs as straight as possible.
• Stand up and repeat. Tip: Keep your core engaged throughout the movement to protect your lower back.

Great video from Rejuv Medical Fitness. There's even more moves than what was perviously outlined but still accessible. 

Routine (3 sets of each exercise)

Bodyweight Squats (Strength, Mobility) – 12-15 reps
Goal: Strengthen the muscles around your hips, knees, and ankles, focusing on functional movement patterns.

• Stand with feet shoulder-width apart and toes slightly turned out.
• Lower your hips back and down as if sitting in a chair, keeping your chest lifted and knees tracking over your toes.
• Lower down until your thighs are parallel to the ground or as low as you can go with good form.
• Press through your heels to return to standing. Progression: Hold a dumbbell or kettlebell at chest level for added resistance (goblet squat).
  Tip: Keep your weight in your heels, and avoid letting your knees collapse inward.

Progression: Add a dumbbell or kettlebell for more resistance as you get stronger.

Push-Ups (Upper Body Strength) – 10-12 reps
Goal: Build strength in your chest, shoulders, and triceps while engaging your core for stability.

• Start in a high plank position with your hands directly under your shoulders, body in a straight line from head to heels.
• Lower your body by bending your elbows, keeping them close to your sides, until your chest almost touches the ground.
• Push back up to the starting position. Progression: Add a weight plate on your back or use resistance bands for more challenge.
  Tip: Engage your core to prevent sagging in your lower back.

Progression: Increase difficulty by adding a weight plate on your back or using resistance bands.

 

 

Step-Ups (Use a Bench or Sturdy Chair) (Balance, Leg Strength) – 10 reps each leg
Goal: Improve single-leg strength and balance, key for activities like climbing stairs or hiking.

• Stand facing a sturdy bench or chair.
• Step onto the bench with your right foot, pressing through your heel to lift your body up.
• Step down with the left foot, then repeat on the opposite leg. Progression: Hold dumbbells in each hand to increase difficulty.
  Tip: Keep your torso upright and avoid using momentum to step up.

Progression: Hold dumbbells to increase the challenge.

Glute Bridges (Core, Lower Body) – 15 reps
Goal: Strengthen your glutes and hamstrings, which support posture and prevent lower back pain. 

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
• Lower back down without letting your hips touch the ground. Progression: Place a weight plate or dumbbell on your hips for extra resistance.
  Tip: Avoid arching your lower back—focus on using your glutes to lift.

Progression: Add weight with a dumbbell or plate on your hips.

Plank Hold (Core Stability) – Hold for 20-30 seconds
Goal: Build a strong, stable core, which is essential for nearly all functional movements. 

• Start in a forearm plank position with elbows directly under your shoulders and body in a straight line from head to heels.
• Engage your core, glutes, and legs to keep your body stable.
• Hold the position without letting your hips drop or rise. Progression: Lift one leg or perform shoulder taps to increase difficulty.
  Tip: Focus on keeping your core tight and breathing steadily.

Progression: Make it harder by raising one leg or tapping your shoulders.

 

Cool-Down (5 minutes)

Now, let’s cool down to improve flexibility and bring your heart rate down gradually.

Forward Fold Stretch – 30 seconds
Goal: Stretch your hamstrings and lower back after all the leg work.

• Stand with feet hip-width apart and hinge at the hips to fold forward, reaching toward the ground or your toes.
• Let your head and neck relax, and hold the stretch. Tip: Bend your knees slightly if you feel tightness in your hamstrings.

Hip Flexor Stretch – 30 seconds each side
Goal: Loosen up the hips to prevent tightness, which often builds up from sitting.

• Step into a lunge position, lowering your back knee to the ground.
• Push your hips forward, feeling a stretch in the front of the hip of your back leg.
• Hold for 30 seconds and switch sides. Tip: Keep your chest up and core engaged.

Pigeon Pose Stretch – 30 seconds each side
Goal: Open up your hips and release tension, improving overall mobility.

• Start in a plank position, then bring your right knee forward and place it behind your right wrist.
• Extend your left leg straight back and lower your hips toward the floor.
• Hold for 30 seconds, then switch legs. Tip: Keep your hips squared and avoid leaning to one side.

 

Why This Routine Works:

Every exercise here is selected to improve real-world strength and movement patterns. Whether you’re squatting to pick something up, pushing, pulling, or stepping up, these movements reflect what your body does daily. As you get stronger, we’ll start adding weights to further build muscle and stability, ensuring you progress safely and effectively.

Remember, form is always the priority. Let’s master the basics first, then increase intensity to keep you challenged and growing stronger!

Learn more about our goals by visiting Kodiak Gold Supplements. 

Visuals courtesy of FreePik.