You’re Go-To 20-Minute Functional Training Workout.
Ok reality check, sometimes we don’t always have 60-mins in the day to exercise. Some days we need a workout that will push us, inspire us, and get it all done in 20-minutes. Well, start your watches on Functional Training Workout mode, and let’s get going. Functional Fitness will train your muscles to work together and prepare them for daily tasks. While using various muscles in the upper and lower body simultaneously, and also emphasize core stability. All you need for this workout is two dumbbells, one lighter weight, one heavier weight.
The Descending Pyramid - Circuit 1
10 Rounds / 10/8/6/4/2 Descending Reps
Descending-pyramid training ensures a high volume of work, but it also lets you train with more intensity and weight.
For this circuit of exercise, you want to choose the heavier of the dumbbells. Start with the highest rep count using the heavier weight. Perform these exercises back to back, resting only at the end of the last exercise. For example, complete your left and right side exercises and then rest before performing the second round. Start with ten reps each side and work your way down to two reps—rest 20s between each set.
Single Arm Dumbbell Swings - Step your feet out wider than hip-width distance. Hinge at your hips and hold the dumbbell between your legs with a gentle forward motion swing the dumbbell up to shoulder/chest height, keeping your arm straight out in front of you. Allow the motion of the dumbbell to swing back down to the starting position.
*TIPS for this exercise; keep a flat back, and pull your belly button to your spine—supporting your lower back. Allow this movement to come from your lower body power, not your upper body.
Single Arm Snatch - Keep your feet in the same position as the last exercise and hold the dumbbell between your legs. Keeping your chest up, slightly bend your knees to bring the dumbbell closer to the ground. Pretend you are zipping up your jacket and pull the weight directly up past the belly button to chest height with your palm is facing in. Once you are at chest level, flip your palm away from you and straighten your arm directly over your head. (Like your ripping off a shirt). Return to the starting position.
Single Arm Half Thruster - Keep your feet in the same position as the last exercise and hold the dumbbell over your shoulder. Slightly bend your knees to a half-squat, as you start to stand up, press your arm directly over your head. Place the weight back over your shoulder and repeat.
The Upper Body + Core Blast - Circuit 2
3 Rounds / 16 Reps Total
For this circuit of exercise, choose your lighter weight to alternate each arm for 8 reps (a total of 16) reps per exercise—rest 20s between each set. Complete three rounds.
Renegade Rows- Find a high plank position and place one weight in the center of your hands. Alternate rowing by pulling the weight towards your chest, keeping your elbow close to your body.
*Note this can be done with two dumbbells of the same weight, holding your plank with your hands on the dumbbells.
Plank Pull throughs - Back to a high plank, place one weight on the ground close to one hand. With the opposite hand, reach across your body and pull the dumbbell to the other side. Repeat on the other side.
Atomic Mountain Climbers - No dumbbells needed for this! Hold your high plank position, bend one knee across your body to the opposite elbow, repeat opposite knee to the opposite hand.
The Oblique definer - Circuit 3
4 Rounds / 8 Reps Each
For this circuit of exercise, beginners chose your lighter weight, and advance chose your heavier. Focusing on asymmetrical training doing the right oblique first, then the left. Completing eight reps per oblique exercise and two rounds each side for a total of four rounds—rest 20s between each set.
Side Plank Row - Hold a side forearm plank with your opposite hand gripping a dumbbell. In a rowing motion, pull the weight towards your chest, elbow pointing towards the wall behind you. Return the dumbbell to the ground and repeat.
Half Get Up - Lie flat on your back with one weight in the right hand, bend your right knee. Your left hand reaches out to the side of your body. Keep the weight directly above your chest, sit up halfway and bend into the left arm (keeping the elbow on the ground), rise to a seated position lifting the elbow off the ground so that your palm is the only part touching. To return, slowly lower your body, bend the elbow back to the ground, and lower your body to a flat back before repeating.
Sprinter Sit-Up - With one weight your right hand, lie flat on your back. In a quick sit-up motion, lift your upper body off the ground while your left knee comes towards your chest. Reach the weight across your body towards your left toes for a gentle rotation. Slowly lower your body down & repeat. Fast motion up, slow to lower!
Start to finish this workout should take you no longer than 20-mins, be sure to tag @dailyoriginfitness with your post-workout selfies! Find all you need for gym essentials here.