With these 6 functional moves, you will sail through the holidays, and be ahead of schedule on your New Years’ resolution.
We’d all like more hours in the day and fewer inches on our waistlines. Functional training tackles both of these issues. It’s an express ticket to achieving a toned, slim body in less time, and it can all be summed up in one little mantra: Integrate, don’t isolate.
Many workouts focus just on the biceps, or just on the thighs. But when you’re doing something physical in everyday life – for example, hoisting your carry-on bag into the overhead compartment on a plane – you aren’t just using one muscle group. You’re using your arms, shoulders, core and legs. They’re all acting as one strong, functional (there’s that word again), moving unit. So why not exercise that way, too?
And if you’re still not convinced, here’s the icing on the cake: Because it incorporates multiple muscle groups at once, in both the upper and lower body, as well as the core, functional training moves can be a major timesaver, AND a serious fat burner. Try these 6 metabolism-boosting, fat-blasting to start toning the entire body in less time.
Side Lateral Deltoid Lifts with Leg In Rotational Balance
Stand with feet in parallel and weights at your side. Lift your left leg, crossing it over your right leg, pointing it toward the right. Look toward your left to counter-rotate your torso — lift your spine long as you twist. Lift weights to shoulder height, squeezing the shoulder blades. Lower weights, keeping shoulder blades active. Do 15 repetitions, then switch to lifting your right leg.
Penny In The Pocket With A One-Arm Row
Stand tall with your body weight on your right foot. Place your left foot on the ﬂoor behind the right, keeping your weight on the right foot. Pretend there is a penny on the floor. Bend over to pick it up using your right arm, then stand up and put it in your “pocket.” Do this 15 times on each leg.
Back Flye With Balance
Stand on your right leg, holding light weights. Lift your left leg off the ﬂoor behind you and balance. Start with your hands directly under your body, palms facing each other, then lift the weights and squeeze the shoulder blades together. 12 repetitions on each side
Squat With A Rotating Twist
Stand with feet hip distance apart, holding light weights in each hand. Push your hips back until your knees are bent to about a 90-degree angle, pulling weights to the chest. As you rise keep the left foot and hip parallel but pivot on the right toe, turning your whole body to the left. As you pivot on the right toe, squeeze the right glute while bringing the weights overhead toward your left side. 12 repetitions each side.
Bridge With Weights On Hip
Lie on your back with knees bent, feet directly underneath knees. Place a pair of light-to-medium weights on the hips, right at the crease between the pelvis and the upper leg. Lift your hips off the floor, performing a bridge. Make sure your hips go as high as they can. Lift and lower your hips 15 times. Try it with also with each leg off the floor.
Rolling Plank T-Stand On Forearms
Start in a modiﬁed push-up position with your forearms and feet on the ﬂoor. Have your feet about 12 inches apart. Pull the navel in toward the spine and keep it there as you breathe in and out for about 15 seconds. Roll to your right forearm, turning both your feet onto their sides. With your left arm in the air, squeeze the shoulder blades together, opening your chest. Hold this for 15 seconds. Then roll to the left forearm, lifting your right arm into the air. Squeeze the shoulder blades together again and open the chest. Hold for 15 seconds.
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Let's stay connected! Follow me on Instagram and Facebook for additional workouts, recipes, and motivation. It's a lot of fun. And, listen to my weekly conversations with leading experts in all things healthy. I'm here to help you appreciate your most important asset...your health! And remember, it happens one small step at a time.