Functional-Fit

This is a total body workout that includes some "functional training" and cardio. A fantastic fun-filled workout for all levels!

Do a basic cardio warm-up just to get that heart-rate up: shuffles, step touches, marches/skips, "kick the butt" ext.

1.

• Alternate forward steps with opposite hand touching ankle.
• (dumbells) Forward step with adding bicep curls- lift curl up in front of you till a 90 degree angle.
• Combo: squats to alternate sides - add hammer curls, alternating forward lunges, back to alternating side squats with curls and then rear/back lunges alternating sides and back to squats with curls.

Cardio: (using medicine ball - Partners)

• One Person throwing ball to alternate sideways, the other person running/moving as quick as possible around (pass back) the person throwing the ball, catch it on the side and throw back to person standing in center and run/move quickly around to other side of person to catch ball again.

2.

• (dumbells) Hold dumbell in right hand (wide stance)- lunge to left as arm reach towards opposite (left) foot - come back up, keep upper arm close to body and rotate arm to right (hold in 90 degree angle). Rotate upper body as well together with arm (activate core at all times)
• Both arms at 90 degree angle in front of body, dumbells together. Upper arms kept touching the body. Open the lower arms sidewards (like jumping jack, but with lower arms) Hold dumbells in vertical position. From outward position combine with push-out to sides and pull back towards the body and close again.

Cardio: (using balloon - Partners)

• Partners standing about 2 big steps appart - facing sideways)
• One person clap balloon to go straight up, move as quickly as possible sideways to partner ("quick feet") give partner a high five and quickly back to clap balloon before the balloon touch the floor. Person on other side doing squats (squat as partner clap balloon and high five on his way up)

3.

• (medicine ball) Hold ball in front, lean over to side, drop slightly in hip and turn ball sideways and come back to rotate ball to other side.
• (repeat to other side)
• Wide squat stance - swing ball down between legs and lift up above head (make sure you can still see ball in front of you, don't take it too far back when going overhead)
• Still using medicine ball and in squat position - put ball down on side of one leg on floor. Pick ball up as you go down in full squat and take over head to other side (draw a big rainbow with arms/ball) and touch ball on floor on the other side. Repeat few times.
• (dumbells) Do alternate shoulder presses (sideways, not straight up) together with hip swing side to side. (hips go in opposite direction than arm (shoulder press) (almost like a dance move)
• Leaning backwards - pushing knees forward (knees,hip & shoulders in alignment) Keep heels planted in floor.
• Curtsey lunges

Cardio: (medicine ball)

• Partners facing each other. One person throw the ball side to side, other person moving with "fast-feet" sideways, catch the ball, throw back to person in front of him and move to other side to catch again. Try to stay low (in squat position) Use small shuffles when moving from side to side.

Finish off with some floor work.

• In plank position - but on hands,not elbows - hold dumbell in one hand - move arm into all different directions - allow hip dropping,rotation of the body ext. (repeat other side)
• Hold in plank - do "army crawl" on the spot with alternate legs, again allow hips to drop when doing the crawl.

Total body stretch!!

Promised to have some sore muscles the next day, you were working some muscles that do not always "kick in" when doing "normal" workouts.

You have challenged all different planes in this workout. Hope that the exercises make sense to you all.

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