Functional training is beneficial for all motor skills, such as flexibility, speed, strength, balance, it is harmless for the musculoskeletal system and engages deep muscles of the whole body.
Together with the instructor Maksim Rusavskyi we have picked some exercises and modified them to add challenge, diversity and efficiency.
Handstand pikes with rower seat
You can always use imagination and gym machines or equipment outside the box: for instance, make handstand pikes with rower seat. When pulling legs to your chest while in handstand pike, you are training your core muscles, abs and upper shoulder girdle.
Pistol squats
Basic squats complicated by lifting one leg forward. The exercise is good the balance, engages all leg muscles, glutes, and abs.
Mountain climbers
Similar to plank, this exercise engages core muscles, the long muscles of the back, the glutes, and the upper shoulder girdle. Traditional plank can be modified to elbow, but ball plank is the most fun and challenging.
Hanging leg raises
The exercise can be advanced by holding a stability ball with your feet which also engages inner thighs. Besides the main working abs muscles, shoulder and chest muscles are also engaged due to hanging.
Push-ups
Traditional push-ups where you hold onto kettlebells and your feed placed on a ball. While working on our chest, shoulders and arms, we also engage abs – it helps keep your body in plank position.
Let’s try?
