Functional 3 Workout Guide | Staying Fit at Home

Functional 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Functional 3 Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Functional 3 Workout?

Exercise within this functional workout guide help you perform movements that you’re likely to repeat in daily life and if not, it’ll help you perform your daily activities a lot easier. For example, balancing movements will help you in daily life and in your other gym sessions. See functional workouts as full body because they work on a number of muscles from all over your body. A functional workout guide is great to follow at the gym or at home; follow this workout guide and still make positive steps on your fitness journey until our gyms are open again. 

Older Woman using Smith Machine _ Weights

What You Need For a Functional 3 Workout

This workout guide was designed to complete at home so we’ve tried to keep the equipment to a minimal. You can do this exercise with no equipment but to maximise it and increase your strength and stability, find a football and a mop or sweeping brush handle.  Make sure you have a big enough space in your house to complete the workout too so that you avoid injuries. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: One Leg Balance

Functional workouts will help you to improve your balance and stability – starting with our first movement. Step onto a raised platform with your left leg and try to keep your balance for as long as you can. Remember to hold your arms out at either side and focus on one static spot to help you keep your balance.

Hold this movement for 45 seconds if you can. Once the time is up, move onto the next exercise.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Right Leg Balance

Start off by standing up straight with your legs together and then step back onto the raised platform you used before. Push your left leg outwards slightly so that your body weight is resting on your right leg. To help with your balance, hold your arms out straight at either side.

Repeat 3 sets of 30 seconds followed by a 10 second rest after each set.

Try the workout

Exercise 3: Left Leg Balance

Repeat the same movement as before, however this time on your opposite leg. This means that your body weight will now be resting your left leg and you’re using your right leg to help you to keep your balance.

Repeat 3 sets of 30 seconds followed by a 10 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Arch Chops

Pick up your football and stand upright with your leg hip width apart. Raise the football above your head and twist your body over to your right side and drop down to a slight lunge. As you twist your body over to your left, swing your arms and football over your head and to the other side. The faster you perform the reps, the more effective it’ll be for weight loss and fat burn.

Repeat 3 sets of 30 reps followed by a 15 second rest after each set.

Try the workout

Exercise 5: Front Lunges

Hold your football in front of your chest and lunge forward on your left leg. Push through your heels and return back to your starting position. Continue repeating this movement either on your left leg or alternate until you’ve completed all of the reps.

Repeat 3 sets of 30 reps followed by a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Hip Bridges

For this next movement, lay down with your back on the floor. Raise your knees but keep your feet flat on the floor. When you’re ready, raise your hips into the air but keep your shoulders resting on the floor. Squeeze your glutes when performing this exercises to engage your lower body muscles. Hold this movement for 30 seconds.

Repeat 3 sets of 30 second holds, followed by a 30 second rest after each set.

Try the workout

Exercise 7: One Leg Deadlift (Right)

For this next exercise, start with your feet close together and hold your mop handle close to your hips. Simply kick your right leg backwards and lean forward with your body. Try to get your outward leg parallel to the ground whilst keeping your balance that best that you can. If you struggle to balance, only go as low as you can but focus on keeping your back straight to avoid any injuries.

Repeat 3 sets of 30 reps followed by a 10 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 8: One Leg Deadlift (Left)

Repeat this movement again but this time kick out your left leg and rest your bodyweight on your right. Control this movement the best that you can and you’ll feel the effects in your hamstrings and your lower back.

Repeat 3 sets of 30 reps followed by a 10 second rest after each set.

Try the workout

Exercise 9: Reverse Lunge Kick Ups

Stand with your feet around shoulder width apart and with your left leg, lower yourself into a reverse lunge. As you come up from your lunge, thrust your knee into the air. This kick up motion will tighten your core but also raise your heart rate to help you burn more calories. Alternate this movement between both legs as you complete the reps.

Repeat 3 sets of 30 reps followed by a 30 second rest after each set.

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Callum as he guides you through this full Functional 3 workout.

Functional 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Football

Mop/sweeping brush handle

Fitness Space

 

2m x 2m clear area like a living room, garden or dining room.

Level

 

Intermediate

Duration

 

20 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Functional 3 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Functional 3 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Fitness Class

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

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