What is functional training? Functional training - the development of all physical indicators in one workout Strength functional training exercises

According to a 2009 study, functional training outperformed classical strength training by 59%. Movement coordination is 196% more developed than that of those involved in classical strength training. In addition, functional training is the least traumatic and kind of fitness that is gentle on the joints.

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Its feature is that training consists of movements that have to be performed daily. Exercises involve the entire muscular frame of the body, increase overall tone, improve balance and coordination.

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What is functional training?

Initially, functional training was used by athletes to improve professional skills. Skaters developed a sense of balance, throwers worked out explosive strength, stayers trained endurance, sprinters - starting push.

Now this type of training is widespread and practiced by many professional athletes and amateurs.

Peculiarities

Functional training differs from other types of physical activity in fundamental principles:

1. 1. At the heart of all exercises are actions performed by a person regularly.
2. 2. The work is done at a high pace, but for a short time (no more than 60 minutes).
3. 3. The workout consists of multi-joint movements that engage different muscle groups.
4. 4. The work is aimed at honing the technique of performing exercises, and not at pumping muscles.

A distinctive feature of functional training is the complex effect of training - in the process of training, work is carried out in the following areas:

• study of all muscle groups, incl. deep;
• increase in body endurance;
• improving coordination and dexterity of movements;
• development of flexibility;
• improved sense of balance.

During classes, movements are performed in different positions(standing, sitting, lying), which allows you to use all the muscles, including the stabilizing muscles.



Advantages

The main advantage of this type of fitness are the following effects on the body:

• beneficial effect on the work of the cardiovascular and respiratory systems;
• develops the musculoskeletal system and helps in the treatment of many of its diseases (for example, curvature of the spine);
• improves overall physical shape: keeps muscles in good shape, develops endurance, increases strength;
• makes it easier to cope with everyday activities (climbing stairs, jumping over puddles, rocking a child, and others);
• promotes weight loss, fat burning and figure improvement.

This type of training is suitable for absolutely everyone, the main thing is to choose the right training program.

Another advantage of functional training is its availability: classes are held in almost all fitness clubs and studios. You can train at home without additional equipment or with a minimum amount of inventory. There are programs for outdoor activities using horizontal bars and bars.

In addition, training does not take much time, so it is suitable even for very busy people. The session lasts from 20 to 60 minutes, but during this time you can get a full load and work out all the main muscle groups.



Disadvantages and contraindications

Among the shortcomings can be identified high intensity training. A high pace of work is one of the foundations of functional training, but for this reason, classes are difficult for people without physical fitness.

Training has a number of contraindications. Classes should be approached with great caution in the presence of diseases:

• of cardio-vascular system;
• respiratory system;
• digestive system;
• musculoskeletal system

With exacerbation of chronic diseases, the presence of inflammatory processes and various injuries, it is not recommended to engage in. In these cases, training can aggravate the condition and harm the body. Before starting classes, you should consult with your doctor.

Types of functional training

This training gained its popularity largely due to its adaptability. In the modern fitness industry, the following areas are distinguished:

View	Description
Base	It includes bodyweight exercises without the use of additional equipment. The best option for beginners, people without physical training or athletes after a long break to get back in shape
TRX (Total Body Resistance Exercises)	Classes with own weight and the use of special trx loops. They are two slings, interconnected and fixed at a certain height.
Core	Training with your own weight on a special unstable platform. They are considered a speed-strength type of fitness and combine cardio and strength exercises for all muscle groups.
Bosu	Bodyweight exercises using a platform in the form of a hemisphere. The load level can be adjusted by changing its elasticity. Both sides of the equipment can be used in training
crossfit	Here are performed basic exercises with free weights (dumbbells, kettlebells, barbells). This type of fitness is not recommended for beginners. First you need to hone the technique of performing the exercise.
Workout	Doing exercises outside. In this case, street simulators such as horizontal bars, bars, stairs and others can be used.



Bosu workout

All types of functional training are equally suitable for both men and women.

Basic exercises and technique for their implementation

The list of basic exercises is small, but has many modifications. Each of the movements can be performed using special equipment (trx loops, core platforms, or others).

There are other highly specialized exercises, but most often they are variations or combinations of basic movements.

Squats




This is the main strength exercise in many areas of fitness, including functional training. The muscles of the legs, buttocks, and abs work here. Execution rules:

1. 1. Create a slight deflection in the lower back.
2. 2. Lower the pelvis without taking off the heel;
3. 3. Control that the knees do not go beyond the projection of the socks.
4. 4. Go down no lower than to the parallel of the hips with the floor.

Possible variations: on one leg, with weights (barbell, kettlebell, dumbbells, rubber bands), with a narrow or wide stance, with additional equipment.

Push ups




Another strength multi-joint exercise. In the classic version, it is performed from the floor, the starting position is the emphasis lying down, the arms are shoulder-width apart, the hands are located strictly under the shoulders. Options are possible: push-ups from the equipment (loops, platforms), from the knees, standing from the uneven bars, on one hand, on the fists, with cotton and others. Technique:

1. 1. Rest on the floor with straight arms. Keep the body straight without deflection in the lower back in each position of the exercise.
2. 2. Keep the press and buttocks in tension.
3. 3. Go down, then raise the body to its original position.

Push-ups work the biceps, triceps, deltoid and pectoral muscles, the muscles of the core and legs are involved. By changing the position of the hands, closer or further from the body, you can move the target load from one muscle to another.

plank

This is a strength exercise aimed at working the muscles of the press, back and arms, to a lesser extent the legs and buttocks are involved. Starting position- emphasis lying on the hands, or elbows, which must be held for some time.




Plank rules:

1. 1. Keep your hands strictly under your shoulders.
2. 2. Slightly tighten the pelvis, removing the deflection in the lower back.
3. 3. keep the body in maximum tension throughout the entire exercise.
4. 4. Keep your breathing even and calm.

The plank can be performed with arms or legs resting on the equipment, alternately changing the position from lying on the elbows, alternately raising arms and / or legs. There is an option to perform the reverse plank exercise, belly up.

burpee




Burpees, or burpees, are a basic aerobic exercise that combines push-ups, planks, and jumps. Starting position - standing, then through a squat, transition to a lying position, classic push-ups, pulling up the legs and a jump. At different stages of the burpee, the muscles of the shoulders, triceps, biceps, chest muscles, abs, backs, buttocks, hamstrings, quadriceps, calf muscles are included in the work. Working rules:

1. 1. Keep the body straight without arching in the lower back.
2. 2. Keep your feet together or shoulder width apart.

Burpee requires advance preparation.

corner




This is a basic strength exercise with the main load on the muscles of the press and thighs. It can be performed both sitting on the floor or platform, and on the uneven bars or horizontal bar. In the first case, the body and legs are simultaneously pulled towards each other, in the second, the legs rise to the body. The corner can be performed statically, holding the body in the main position for a while. A simplified version of this exercise is a crunch where the arms are behind the head and the legs are on the floor or tend towards the arms in a bent position.

The execution technique varies greatly depending on the variation of the exercise. Main rules:

1. 1. Exhale with effort.
2. 2. Keep your back straight, rounding is acceptable.
3. 3. Maintain tension in the muscles even at the lowest point of lowering.
4. 4. Relax the neck, keep the head in a natural position.

It is important to perform the exercise on strength, without jerks and sudden movements, to feel the work of target muscle groups.

Martin




The exercise is aimed at developing a sense of balance. The classic swallow is performed while standing. Technique:

• Keep the knees of both legs straight;
• tilt the body forward to parallel with the floor;
• keep your head, back and leg at the same level

First, you can perform a swallow with support.

There are various variations of the exercise: kneeling or lying down (in this case, the exercise is called the "boat"); change the position of the body, adding a deflection in the lower back; bend and unbend the supporting leg; perform exercises while standing on a special platform or hemisphere.

Lunges

This is an exercise with weights aimed at working out the muscles of the legs and buttocks. Starting position standing, feet shoulder-width apart, feet parallel to each other, then a step is taken, the body drops perpendicular to the floor. Lunges are performed using dumbbells, barbells, or additional equipment. Even beginners are advised to use small additional weights.




Basic rules for lunges:

1. 1. Keep the angle in the front knee 90 degrees.
2. 2. Straighten your shoulders.
3. 3. Look ahead.
4. 4. Keep your back straight, without bending, a slight forward tilt is possible.
5. 5. Do not touch the floor with your lower knee.

There are options for performing attacks on the platform (hemisphere) or from it, moving the legs to the side or diagonally, with fixing one leg in the loop, performing in a jump.

Deadlift

The exercise involves the muscles of the back, legs, arms and abs, that is, all the main muscle groups.

Basic rules for execution:

1. 1. Keep your back straight with a natural arch.
2. 3. Look ahead.
3. 3. Do not fully extend your knees even at the top of the movement.
4. 4. Do not bring your knees beyond the projection of the socks.
5. 5. Exhale as you lift up.

There are many variations of the deadlift. Changes in the width of the delivery of the legs, grip and level of inclination can shift the main load from one muscle to another, work out problem areas.

Various jumping, running, rowing are also basic exercises. They are used in the training process in various variations, with or without weights. They are an additional cardio load in the process of training.

Rules for compiling and conducting functional training

When starting functional training, you must first familiarize yourself with the general rules of the training process, draw up a lesson plan and purchase the necessary equipment.

By following simple rules, you can independently prepare a full-fledged program.

Principles of the training process

When engaging in this or that type of fitness, it is important to follow the general rules of training. Main principles:

1. 1. Warm up. In functional training, two stages of warm-up are used. First: muscle warm-up. For him, jumping, running in place, jump rope or others will be performed. The second stage: kneading the muscles, joints and ligaments. For this, an articular warm-up is performed, or basic exercises at an easy pace without additional weight.
2. 2. Gradual increase in load. You need to start training at a calm pace. When using weights, start with light weights, gradually increasing the pace and load. In the absence of physical fitness, the first 2-3 weeks to engage in a simplified mode.
3. 3. Compliance with the technique of performing exercises.
4. 4. Control over the pulse and general well-being. It is important to keep the pulse of the optimal work area. It is calculated by the formula: (220 - age) * 0.7. In addition, ailments, excessive fatigue, and sharp pain are a good reason to stop training or slow down the pace of work.
5. 5. Regularity of training. To receive you need to good result, you should do at least 2-3 times a week, but be sure to give the body time to recover.

An additional rule for functional training is load alternation. Strength exercises are replaced by aerobic and balance exercises, the power load is supplemented by cardio load.

Rules for compiling workouts



Circuit training example

When preparing a training program, it is important to know the following rules:

1. 1. Be guided by the level of training of the athlete. Of all types of functional training, at the initial stage it is recommended to engage in basic training, which involves working with your own weight, in some exercises you can use weights. At the first stages, their weight should not exceed 2-3 kg for girls, 5-6 kg for men.
2. 2. Choose the best type of training. Fitness centers and gyms provide group functional training with special equipment. At home, it is recommended to conduct circuit training. They involve doing exercises in a circle without stopping in between. A break of 1-2 minutes is done after completing a full circle of exercises. For training, 4-6 circles are performed, each of which includes from 5 to 8 exercises.
3. 3. Change your training program regularly. Muscles tend to adapt to the load, so that this does not happen, it is recommended to change the program every month. If the training week consists of 3 sessions, each of them should be slightly different from the others. Changing exercises daily is also not recommended.

Example of a training week

The training week, as a rule, consists of 3 sessions and is performed throughout the month. You can use it longer by adding or changing exercises.

The higher the pace of work, the greater the fat-burning effect of training.

An example of a training week (before each workout do a warm-up for 10 minutes, after a hitch and stretch for 10 minutes):

Day of the week	Workout
Monday	Circuit training - four circles of six exercises, rest - a minute between circles. Workout: 1. Squats - 20 times. 2. Push-ups - 10 times. 3. Plank on the elbows - 1 minute. 4. Burpee - 5 times. 5. Corner (twisting) - 20 times. 6. Lunges - 15 times on each leg
Wednesday	1. Lunges - 10 times on each leg. 2. Burpee - seven times. 3. Corner (twisting) - 15 times. 4. Push-ups - eight times. 5. Running in place - a minute. 6. Plank on the hands - a minute. 7. Deadlift - 25 times
Friday	1. Squats - 20 times. 2. Deadlift - 15 times. 3. Corner (twisting) - 20 times. 2. Push-ups - 10 times. 5. Plank on the elbows - a minute. 6. Burpee - five times

Notes on this program:

1. 1. Deadlifts and lunges are recommended to be performed with a little extra weight.
2. 2. It is permissible to do push-ups from your knees.
3. 3. If necessary, increase the rest between circles to 2 minutes.
4. 4. All exercises can be performed in comfortable variations, observing the general technique.
5. 5. Circuit training should not take more than 50 minutes, if it lasts longer, it is permissible to remove one of the exercises.

Before starting training, you should consult with your doctor.

And some secrets...

The story of one of our readers, Inga Eremina:

My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to remove excess weight fully? How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure.

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

A healthy relationship with one's own body implies adherence to the principles proper nutrition and reasonable physical activity. Sport is obligatory in this combination, without it it will not be possible to achieve the desired quality of the body. A properly designed training program and an integrated approach will help you achieve your goal without losing motivation and without harming your health.

Specialized fitness disciplines are far from suitable for everyone, due to the personal characteristics of the body, personal preferences and the predicted result, which may simply not match your expectations. A truly universal solution is functional training.

What is so special about these workouts?

This type of training is aimed at the overall improvement of physical fitness and the development of such characteristics as strength, endurance, speed, flexibility and agility. All exercises are built around the habitual daily actions that our body performs when we clean, work in the garden, play with children, walk the dog, jump or climb stairs. Such a load, even complicated by the use of various equipment, remains organic and understandable to our body. Accordingly, functional strength training develops those muscle groups that we need so much to feel full of strength, to be ready to solve a variety of physical problems in practice. Not only the largest muscles are worked out, but also those that are especially difficult to tone - the stabilizing muscles. As a result, the body begins to work more smoothly, coordination and a sense of balance improve.

The main tool of functional training is your own body. But in order to diversify the activities, various balls, platforms, rollers, TRX loops can be used.

Benefits of Functional Training

Working with your own weight and the use of small weights minimizes the risks for the joints and spine. A proportional combination of two types of loads - cardio and strength, allows you to achieve really impressive results in weight loss and the formation of a muscular corset. Gradually increasing percentage muscle mass in the body, you will automatically increase the consumption of calories, that is, "accelerate" your basal metabolism. This means that by exercising regularly, you will teach the body to spend more energy and be able to afford liberties in nutrition without any consequences for the figure.

As fitness grows, more complex and multi-component exercises can be used. There is definitely no place for boredom in functional training - it is so diverse and multifaceted.

The training program is tailored to your needs and level of preparation. A qualified instructor will become your guide: he will help you get the most out of each workout, hone your technique to the ideal and avoid injuries. Classes are held individually, in the "split" mode and in mini-groups up to 3 people. The instructor will also prepare individual nutritional recommendations. Before starting a cycle of classes, we recommend that you take

In pursuit of a beautiful figure, women are ready for anything, men, by the way, too. And if you are only at the beginning of this, truly difficult path, then you most likely do not know such a term as “functional training”. And this is quite the new kind sports training, the circle of fans of which is expanding every year. Let's find out what it is and how effective it is.

What is functional training?

Let's start with the fact that this is still a workout. And if most of these programs set themselves the goal of making your body slimmer, then these classes are focused on making your body stronger and more resilient. So that ordinary and everyday tasks are carried out by you easily and naturally. These exercises develop absolutely all groups of muscle tissues. So, you will have a beautiful and even posture, gait and, of course, the body.

Peculiarities:

1. Universal. Functional training is available to all age categories. It is not surprising that even preschool children are sent to such groups, because in this way the children will develop endurance to the heaviest loads that our life abounds. You do not need to be a professional athlete or bodybuilder to start these classes - the level of preparation is unimportant. That is why these workouts are perfect for both experienced athletes and beginners who do not have even the slightest level of physical activity.
2. Affordable. So, we are more familiar with training with an increased and unnatural load on our body, and functional training is based precisely on those movements that we use in our usual life. The situation is similar with weight, you will lift the weight that is most often encountered in your everyday life. But no one can forbid you to experiment and accustom your body to more weight.
3. Variations. The variety of programs and the ability to create a purely individual complex from them, isn't that wonderful. It would seem that all the usual movements, but every day something new is introduced to engage your entire body. Perhaps you choose the development of the shoulder muscle group - these are just exercises, but if you add a couple of squats to your classes, it will not get worse. Any combination can be created.

Pros, cons and contraindications

There are many benefits to functional training:

1. This and the fact that all muscle groups will be involved in their process.
2. The loads will increase gradually and not exceed what you are used to, but the constancy in their implementation will prepare your body for more difficult exercises.
3. You can start such classes at any age and at 5 years old, and 75. The main desire and faith in yourself.
4. It is also important that you do not have to go to the gym, such workouts are quite feasible at home.

The disadvantages are more reflected in the list of contraindications for such activities, and in the fact that it is not always possible to find all the equipment for training in a familiar and home environment. And getting them will be very expensive. Although, if you have a wide enough imagination, then you can always make them from improvised means.

Contraindications:

• all diseases of the cardiac group;
• tachycardia, bradycardia, arrhythmia;
• jumps and instability of blood pressure;
• diseases of the respiratory system;
• fragile bones;
• diseases of the genitourinary system;
• diabetes;
• phlebeurysm;
• neuralgia.

Important! As you can see, the list of contraindications is very wide, so before you start such training, you must definitely undergo a medical examination.

Kinds

Despite the fact that each coach comes up with his own types of functional training, we we will consider 2 basic types with you, from which all the rest then go:

1. LOW CORE. The emphasis is on developing the muscle tissue of the lower half of the body. Usually, squatting, running, scissors, etc. are aimed at this.
2. BODY ROSK. Here they are aimed at developing the shoulder girdle - bench press, dumbbells, push-ups, corners, etc.

The choice of the type of functional training will be made by you and your trainer depending on your personal needs and the characteristics of your body.

Programs and exercises

This type of training has a lot of exercises that can be performed separately, combined, and create different functional variations. But the basis of all programs has always been only 4 groups of exercises:

This list is not exhaustive and may change depending on the equipment and equipment available to you. And also from the imagination of your coach. For all exercises, there is a certain number of repetitions that you need to do and so several approaches at a time. All these subtleties will be determined by your coach. For example, the same perform at least 50 times and so 3-4 approaches.

Equipment

Typically, gyms are equipped with all the necessary equipment and simulators that are needed for functional training:

• rope;
• jumping pedestal;
• beam;
• ring;
• Treadmill;
• press bench;
• rods;
• dumbbells.

If you plan to train at home, then you will need to purchase the equipment you need for this. Just do not need to run to the sports store and rake everything from the shelves. Think carefully about which muscle group you will focus on.

Well, for example, you have chosen a shoulder girdle. So you will need:

• horizontal bar- it is not necessary to buy it, with the proper skill it can be made from a pipe, a door jamb and a latch;
• dumbbells- if you don’t have them, there’s no way to buy them either, to help you plastic bottles covered with sand, to create more weight - choose a material that has a large mass;
• barbell- it’s better to buy it, there were precedents when home-made units maimed people.

That, it would seem, is not much, but after you get involved in classes, you will have a need for large loads, and decide for yourself which equipment you need to buy in addition or it will be easier to buy a subscription to the gym.

Real reviews and results

Svetlana, Vorkuta, 24 years old.

I have been involved in sports activities since the age of seven. But it so happened that at the age of 20 I had a terrible accident and was chained to a hospital bed for a year. Gradually I got to my feet, but I was as weak as a newborn kitten. My husband helped a lot, he started functional training with me. It was creepy and unusual, the same dumbbells of 2 kg became unbearable, but before that I didn’t feel them. Now I'm back in shape. And what is nice, during the year of the hospital ward, fat has grown on me (+7 kg), now I don’t have it, although I didn’t change the food regimen.

Ruslana, Kyiv, 41 years old.

I have a terrible sweet tooth, and everything would be fine, but every piece of cake or chocolate eaten will surely settle on my waist and not only. A year ago, my husband left me, he said that I was already “informat”. My daughter saved me by signing me up for functional training classes and cutting back on my portion sizes. For the first month of classes, for 3 weeks, I lost 5 kg. Further is better. When my husband saw it, he didn't even recognize it. Of course, minus 31 kg will change anyone. And I'm getting married wonderful person whom I met in these trainings.

​

Often in fitness, functional exercises are associated with intense strength training, but in fact, functional training is just the most common exercises aimed at overall physical development:

Squats

Lunges

Push ups

Pull-ups

slopes

Trunk twists

The general meaning of functional movements is to strengthen muscles without the risk of injury.

​

Functional physical training

​

Functional exercises are not limited to simple squats due to their own weight. As you progress, you can also use fitness bands, fitness balls, kettlebells, barbells, and dumbbells. But before you start loading, you need to learn how to properly perform simple exercises with its own weight.

​

Benefits of Functional Training

​

First of all, beginners, older people and people undergoing rehabilitation after various injuries will be able to appreciate the advantages of this type of training. Here are the main benefits of functional exercise:

Posture improvement

Improved coordination and balance

Joint strengthening

Minimize the risk of injury

Ease and ease of implementation

The work of most muscle groups

Healing effect

Comparison of strength and functional training

​

Strength training is exercises aimed at a specific muscle group. A bodybuilder presses the bar with a lot of weight, but this is unlikely to be useful to him in everyday life.

Functional training is a comprehensive approach to the development of the entire neuromuscular system, applied to daily movements.

Held in every fitness club. This type of fitness is carried out not only in group classes, but is also used as a training technique in gym, at stadiums and specialized crossfit centers. In addition, functional training can be carried out even at home. Therefore, pay attention to the benefits, features of this workout and use the complexes for your classes, regardless of the venue.

What is functional training

Functional training is a type of group fitness that is performed with different equipment and body weight. The main goal of functional training is the maximum development of all sports indicators: endurance, strength, coordination and balance, flexibility.

The training program includes exercises for all muscle groups that are performed without a pause, moving from one variation to another. Like any fitness area, functional training is performed to music at a certain pace, usually 125-135 beats per minute.

Equipment for functional training is diverse: fitballs, dumbbells, pancakes, expanders, ribbons, and anything you like, even improvised means and your own weight can be an excellent alternative to a specialized one.

Functional training does not mean that it can only be done in group classes, it is also available in gyms and specialized rooms. A good example of this is, which is also a functional workout.

The main part of the training, in which all muscle groups are worked out, is conditionally divided into blocks that are continuously repeated one after another. He thinks over exercises and the program in advance.

Like any other workout, functional loading starts with. Warming up the joints, ligaments and muscles is an integral part of training, and it's not only about safety, but also about efficiency. Functional exercises include different techniques- these are both jumps and strength exercises, accompanied by large amplitudes and speeds of movements, so warming up and stretching the muscles will contribute to the quality of the technique performed, respectively, and the results.

Usually, in group classes, a warm-up is performed from, including basic steps and combinations of movements. An active warm-up is performed to the tempo of the music, and then proceeds to the main part with an explanation of the technique of each subsequent exercise.

If functional training takes place in a gym or gym using all kinds of equipment, then the warm-up can be performed on, using a jump rope, running around the hall or stadium, and the like.

The benefits and harms of functional training

Benefits of training:

• Allows you to improve muscle tone, bring the body into sports shape and reduce volumes.
• Allows you to lose weight with regular exercise.
• Increases endurance, muscle strength, coordination and balance through unstable exercise.
• Strengthens cardiovascular and respiratory system.
• Increases flexibility and agility.
• Improves mood.
• A variety of complexes and equipment do not let training get bored.
• Training can be done at home with a minimum set of equipment.

Harm and contraindications:

• An insignificant disadvantage is that for functional training it is necessary physical training, since some exercises, for example, on balance and control of one's own body, can cause injury to unprepared ligaments and muscles.
• Also for classes there are contraindications and precautions: with diseases and instability of the musculoskeletal system, training can be harmful, as it is not a rehabilitation and safe direction. And also contraindications include cardiovascular diseases and disorders of the central nervous system.
• Training is contraindicated for pregnant and lactating mothers.

Functional training program for women and men

• Warm up: 5-7 minutes.
• Main part: 40-45 minutes.

As an example, let's take the most affordable equipment for most - 2 small dumbbells, which can also be replaced with 0.5 l water bottles, as eminent trainers do at many fitness conventions for instructors.

Block 1

1. Squats with arms raised in front of you - 8 times.

1. Overhead press squat - 8 reps.

1. Lunges alternately forward with arms raised in front of you - 8 times on each leg.

1. Lunges alternately back with a press of arms above your head - 8 times on each leg.

1. Mahi hands through the sides - 8-16 times.

1. The layout of the arms through the side in an inclination 8-16 times.

Repeat the first block 2 times without stopping.

Block 2

1. Deadlift on straight legs with dumbbells - 8 times.

1. Deadlift on straight legs with dumbbells + 1 pull to the belt - 8 times.

1. Bent-over waist row - 8-16 reps.

1. Deadlift on straight legs with dumbbells + 1 raise of the arms in front of you in an inclination - 8 times.

1. Raising your arms in front of you in an inclination - 8-16 times.

Repeat block 2 times.

Block 3

1. Push-ups with a wide setting - 8 times.

1. Push-ups with a narrow setting - 8 times.

1. Plank with side steps - 8-16 times.

1. Extension of the arms from behind the head alternately - 16-24 times for each arm.

1. Bending the arms with dumbbells alternately - 24-32 times for each arm.

Repeat block 2 times.

Block 4 - press

1. Simultaneous lowering of the arms and one leg alternately down - 8-16 times for each leg.

1. Short torso raises, dumbbells are pulled to the feet - legs vertically 16-24 reps.

Repeat the block on the press 2-3 times, preferably without stopping.

At the end of the workout, you need to spend 5 minutes stretching for all muscle groups, since all the main muscle groups were worked out in the complex.

On average, such a complex takes about 1 hour, provided that it is performed without interruptions.

An example of functional training for girls and men in the gym

Warm up: 5-7 minutes of running or any cardio machine.

Main part:

1. Squats with a kettlebell - 15 times.

1. Jump rope - 50 times.

1. Mahi with a kettlebell - 15 times.

Repeat the complex 3-4 times, after each circle the rest should not be more than 1 minute.

After completing the program, be sure to stretch all the muscles.

Conclusion

Training can improve fitness, reduce body fat, strengthen the heart muscle, and increase overall endurance in a short time. After 1-2 months, the first successes will be noticeable. It is advisable to train no more than 3 times a week and quality. The load can be combined with, yoga,. The main thing is to take into account the recommendations of the trainer and contraindications to training.

Functional bodyweight training video

An example of a group lesson in functional training in video format