Functional Training Exercises To Do At Home

A functional training routine is a good option both for those who simply want to stay in good physical shape and for athletes who train to improve their performance since it includes a wide variety of exercises that can be adapted to the needs and objectives of each person.

Do you feel like performing a past exercise routine between training to improve your fitness? If so, keep reading this article, as we’ll tell you about the best functional training exercises to do at home. Let’s go there! Accroding to Blue Star Nutraceuticals he Functional 5: Full Body At-Home Workout | Ft. Rob Riches

Table Of Content

1. What is the functional entire tenement? Characteristic
2. squats
3. lunges
4. plates
5. push-ups
6. steps
7. knee lift
8. burpees
9. Race without advancing
10. ABS
11. side leg raise
12. ball spins
13. Deadweight

What is functional entire tenement? Characteristic

Although there are nuances, in essence, functional training is one that focuses on exercises based on the movements that the body performs naturally in the development of its different functions. Walking, bending down, stretching our arms to reach an elevated object, climbing stairs… are everyday gestures that are transferred to the sports field, transforming them into functional exercises that, as their name suggests, can fulfill a very specific function, from helping us to lose weight, even tone the muscles.

A functional training circuit combines aerobic and strength exercises and works the large muscle groups: trunk (core), upper body and lower body. People of any age can do it, always adapting its rhythm, duration and intensity to the physical condition of each one. Improving balance, coordination and agility, as well as increasing an individual’s endurance and muscle tone are some of the benefits of this training.

If you want to start your functional training at home, choose from the exercises that we present to you step by step from a HOW TO to develop your routine. Ongoing!



It is a basic movement that reminds us of what we do when sitting in a chair. With it you will thoroughly work legs, buttocks, and hips :

  1. Stand with your legs slightly apart, your torso straight and your arms extended forward.
  2. Bend your knees and lower your buttocks to a sitting position, trying to unload your body weight on your heels.
  3. Hold for a few seconds and return to the starting position.
  4. As you get back up, squeeze your glutes to work that area as well.

For a more advanced step-by-step, don’t miss this article on How to Do Dumbbell Squats, a variation that will allow you to work both your upper and lower body at the same time.



Continue to exercise the muscles of your legs and buttocks, especially the quadriceps, with the help of lunges:

  1. Stand up and spread your legs until they are hip-width apart.
  2. Bring your right leg forward while bending the knee to form a 90º angle (as if you were taking a big step)
  3. The leg that does not advance should be straight, well extended or, if it is very difficult for you, you can flex it by kneeling it on the ground.
  4. Return to the starting position and repeat the exercise with the opposite leg.

You can do two sets of 30 seconds on each leg to start with and increase the intensity as you perfect your routine. For a more detailed and somewhat more advanced step-by-step, check out this article on How To Do Dumbbell Lunges Correctly.



The iron cannot be missing in a functional training circuit, since it is one of the most effective exercises to strengthen the abdominals and the core as a whole. Starting from the correct posture is especially important in this case, so take note:

  1. Lie face down on the floor and start the exercise by raising your trunk while leaning on your forearms, which should remain at shoulder height, and on the balls of your feet.
  2. The head, the trunk and the legs, fully extended, must be perfectly aligned, avoiding, in addition, stressing the neck.
  3. At this point, contract your buttocks and abdomen, hold the position for a few seconds, breathing normally.
  4. Lower down and rest before starting a new repetition.

Try to make each of your planks last 30 to 40 seconds, depending on your level and the intensity you want. You can start with a single plank throughout the workout and then increase to two, one at the beginning and one at the end, for example.



Also, include them in your functional training at home to find the perfect complement to the previous exercise. In this case, in addition to strengthening the trunk, you will gain strength in the arms and chest.

  1. Assume the same position that the plank requires, but this time, support yourself on the palms of your hands, which should be parallel to your shoulders, and with your fingers apart.
  2. Push off by straightening your elbows, raise your trunk and keep your legs straight, resting on your toes.
  3. Descend slowly without touching the ground and repeat the number of times that your physical condition allows you.

Start by doing one set of 30 seconds per workout, and as you get better, you’ll be able to lengthen the seconds of exercise and the repetitions.


Steps exercise

Aerobic movements are also basic in a functional training routine. They are also the most effective when it comes to burning calories and eliminating accumulated fat, and in this case we cannot lose sight of the steps, which consist of repeating the movement of going up and down steps. In addition, with this exercise you will improve your coordination and resistance.

  1. Stand in front of any step that is in your house or use a stepping box.
  2. Bend your knees, step on the step first with one foot, descend and do the same with the other.
  3. The secret and the effectiveness of the exercise is to do it as fast as you can and with a straight trunk.

Knee Lift

Knee Lift

Continue burning calories with this simple movement that is ideal for strengthening your legs and activating your entire body. You must do it in the following way:

  1. Standing, with your hands outstretched in front of you and your trunk straight, bend one knee and raise your leg towards your chest.
  2. As he does so, he jumps up a bit.
  3. Repeat with the opposite leg and, jumping, raise one leg and the other towards your chest.
  4. You can repeat this exercise for a minimum of 20-30 seconds in two different series, depending on the intensity you are looking for.



A classic in functional training routines with which to work the large muscle groups and improve coordination. Burpees are very intense and tiring, however, they are a key exercise to activate your whole body and work different muscles at the same time:

  1. Do a deep squat, that is, lower your buttocks until they touch your twins.
  2. Support the palms of your hands on the ground.
  3. Take a small jump, supporting yourself on your hands, while stretching your legs behind you.
  4. You will be in the correct position to do a push-up. Make it.
  5. Bring your legs up and return to a squat (squat).
  6. Push off your feet and jump up with your arms outstretched.

Go repeat these steps for 40 seconds and do at least one series throughout the workout.

Race without advancing

One of the most common, effective and simple functional exercises. You can use it as an exercise to be done in several series or as a transition from one exercise to another.

  1. From the upright position, take small steps at a trot, at an easy pace.
  2. Bend your elbows and, keeping them close to your torso, also move your arms accompanying each of your steps. Dr. Daniel Gärtner Step-by-step Functional Workout 45min Full Body Fitness class


Six Pack Abs

There are different types of abdominals and any of them is basic to work the core muscles. we offer you one that is easy and very effective:

  1. Lie on your back with your hands clasped behind your neck.
  2. Bend your knees and support the soles of your feet on the ground.
  3. From this starting point, raise your trunk trying to ‘pull’ your hips and avoiding that the elbows tend to come together.
  4. You must climb until you reach an angle of 45º.
  5. Hold the pose for a few seconds and descend.
  6. Go repeating over 30-40 seconds.

In this other article on How to do sit-ups correctly, we propose other types of sit-ups and we teach you how to do them step by step.

Side Leg raise

Side leg raises

There are no excuses for not doing these elevations since to carry them out you only need a support point such as a simple wall. It is excellent to avoid the fat in the inner part of the thighs, so if you want to work your legs in full, take note:

  1. Stand next to a wall laterally, supporting the palm of one of your hands on it.
  2. Slowly raise the leg that is on the outer side, also laterally. Raise it until it is at the height of your hip.
  3. Hold it up for a few seconds and go down.
  4. Turn and repeat with the opposite leg. You can do series of 30-40 seconds, minimum 2 per workout.

If you want to discover other Exercises to lose weight in your thighs.

Ball spins

Medicine ball exercise

A ball or any other manageable object with a certain weight that you have at home can be used to do this exercise. It is a perfect movement to strengthen the abdomen and slim the waist, so if that is one of your goals, take note:

  1. Sit on the floor with your knees bent and your back straight.
  2. Hold the ball with both hands.
  3. Lean your torso back slightly so your abs ‘work’.
  4. Turning at the waist, take the ball alternately to the right side, return to center and repeat to the left.
  5. In each movement, the object you have chosen must touch the ground, so your trunk will have to rotate as much as possible. Being a less intense exercise, we recommend doing sets of 40 seconds.

Dead weight

Dead weight

It is a basic exercise in a functional training circuit whose objective is to increase muscular strength and endurance. It consists of lifting a load, generally in the form of a bar, with a certain weight that should never be excessive. To run it successfully, follow these steps:

  1. Stand up, facing the bar, with your legs slightly apart and your torso straight, but slightly leaning forward.
  2. Bend your knees and descend without bending your back.
  3. Hold the bar with your palms facing up.
  4. Slowly pull it up to shoulder height or above your head (if you’re in good shape).

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