Core and Functional Strength: Workout Session

Stand-up if you do the shopping for the family. You get props from me, and if you’ll walk the bags home you get double, it doesn’t matter your age. The local market or Supermarket is a great place to pass through as long as you can focus upon your intention away from packaged foods and know a bit about food groups. With knowledge of what you and your family need nutritionally, you can mix and match foods in order to ensure your nutritional balance is sorted but this post is about exercise.

Functional Training has many faces and meanings depending on who you’re talking to. To me, the main idea behind Functional Training is to be able to execute the tasks of daily living with ease. A core component of any style of training is Core Exercise which is your midsection also known as the ‘Trunk’ which also includes your Spinal Column. Your core muscles stabilise your body so increasing strength in this area will help you when walking and carrying heavy loads as well as balance. 

This core burning workout is just what you need to strengthen your core and put the ‘F’ into Functional Training. Doing this workout twice or three times a week will help you to increase muscle endurance and strength so give it a try, don’t forget to stretch before and after your workout.

Warm-Up:

High Knees: 5 sets – 30 seconds (per set) – 15 sec Rest.

Planks: 3 sets – 30 seconds (per set) – 30 sec Rest.

Main Session:

Squats: 3 sets – 8 to 10 reps – 2 min Rest.

Farmers Walk: 3 to 5 circuits – 1 min Rest.

Static Squat (body Weight):  5 sets – 30 seconds (per set) – 2 min Rest.

Walking Lunge: 3 circuits – 2 min Rest.

Barbell Roll-out: 3 sets – 8 to 10 reps – 2 min Rest.

Chin-Ups: 3 sets – 8 – 10 reps – 30sec/1 min Rest.

Published by Hanif (Abu Hafs)

Fitness and Nutritional Advisor, Husband and Father, helping Men of all sizes and goals achieve great things.

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