Functional Workout

Here is a simple functional exercise routine that requires minimal space and no equipment at all.

Enjoy!!

NB!! This simple routine should be performed only if you are injury-free. If unsure, consult your physician.

Functional Workout

Knee Highs x 50 (Warm Up)

While jumping, ensure your knees are raised as high as your belly button (or higher)
Targets almost every muscle group

Squat Jumps x 10 reps

Targets quads and glutes

Stationary Inchworm x 10 reps

Keep your knees straight throughout the exercise.
Walk your hands forward until you in the plank position. Once there, walk your hands back to the starting position. Repeat.
Targets abdominals, biceps, shoulders & pectorals.

Mountain Climber x 10 reps

Engage your core in order to maintain a straight posture throughout the exercise
Targets almost every muscle group

Push Ups x 10 reps

  • If unable to perform this standard push up, try easier variations such as wall push ups or modified push ups (on your knees)
    Targets triceps, pectorals, deltoids & abdominals

Spiderman Lunges x 10 reps

Engage your core in order to maintain a straight posture
Targets quads, hamstrings, glutes, lower back

Stretches

Now for the fun part!

Stretching is vital after any training for the muscles to maintain elasticity and form.

Side Stretch
Triceps Stretch
Shoulder Stretch
Quad Stretch
Calf Stretch
Hamstring Stretch
Hip Flexor Stretch

Additional Information

Novice strength, repeat the routine 3 times before stretching.

Intermediate strength, perform each exercise for 30 seconds each and repeat the routine 4 times before stretching.

Advanced strength, perform each exercise for 1min each and repeat the routine 5 times before stretching.

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