Functional Workout Guide | Staying Fit at Home

Functional Home Workout

 *Check out ALL of our @Home Workout Guides*

Functional Workout Guide at Home

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

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 Workout?

A functional workout does exactly what it says on the tin. Exercises within a 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 and prevent injury. For example, box jumps or box step ups, help to strengthen your legs and generally increase your ease walking especially up steps or a steep incline. Functional workout guides also help you improve your general fitness and wellbeing. See functional workouts as full body workouts because they include exercises for various muscles from your upper and lower body. A functional workout guide is great to follow at the gym or at home; follow this guide and make positive steps on your fitness journey until our gyms are open.

Squats in Class

What You Need For a Functional Workout

This workout guide was designed to complete at home so we’ve included minimal equipment to make life a bit easier. Firstly, you’ll need something you can jump/step up onto. Maybe a stool, a coffee table, bench or sturdy box – check that any of these can hold your bodyweight. For one of the exercises you’ll need to be closer to a wall and for one exercise you can use a barbell or dumbbells if you like. Don’t worry if you don’t have access to these though as household alternatives will do the job such as 1kg bags of sugar or a couple of large, filled water bottles. It’s important to create a big enough space in your house to complete the workout comfortably too.

Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: Box Jumps

For this exercise, you need to jump or step up onto a raised platform. This could be a sturdy storage box, coffee table or even your sofa, just make sure that it can hold your body weight. Stand in front of the raised platform with your feet shoulder width apart and simply jump on onto the platform. Swinging your arms will give you the extra bit of momentum you need to make the jump. If you’re struggling with the jump, simply step up, pushing your legs are high as you can as you step.

Perform 3 sets of 20 reps. Rest 1 minute between each exercise and 30 seconds between 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 2: Forward Squat Jumps

This is why it’s important to make sure that you have enough space in your workout zone as you’re now going to travel a few metres across the room. Firstly, stand with your feet shoulder width apart and squat. Then, swing your arms to build momentum and jump upwards and forwards and then lower your body into another squat. Perform 5 squat jumps and then run back to your starting position and repeat.

Perform 3 sets of 10 reps. Rest 1 minute between each exercise and 30 seconds between each set.

Try the workout

Exercise 3: Burpees

Burpees are a challenging but great full body exercise. To perform your burpees, start with your feet flat on the floor and jump down to the floor, bending your knees on the way, until your chest is flat on the floor. Next, push yourself back upright and jump into the air. Keep repeating this movement. If you’re struggling, jump down into a high plank position instead of laying your chest off the floor but keep the jump as this is what gives you the momentum to keep going!

Perform 3 sets of 10 reps. Rest 1 minute between each exercise and 30 seconds between 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: Board to Mountains

This is more of an advanced movement but don’t let that put you off! Firstly, get yourself into a press up position with your weight resting on your hands. Push your bum into the air so that you’re shaped to a point. Hold this for a couple of seconds and then lower your body to the starting press up position. This is working your shoulders, chest, triceps and core – the ultimate full body exercise.

Perform 3 sets of 12 reps. Rest 1 minute between each exercise and 30 seconds between each set.

Try the workout

Exercise 5: Weighted Squat Jumps

Work on those quads/thighs with some squat jumps. You have the option to perform this weighted or just with your bodyweight. If you want to use weights, pick up a dumbbell in either hand or place a barbell on your shoulders. If you don’t have weighted equipment, grab a tin/jar in each hand or 2 bags or sugar or flour. Once you’re ready, stand with your feet shoulder width apart and sit down into a squat. With your arms down by your side, use them to build up momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.

Perform 3 sets of 10 reps. Rest 1 minute between each exercise and 30 seconds between 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: Wall Press Ups

Start by facing the wall and step about a metre away from it and then lean forward so that your hands are facing flat onto the wall. Your hands need to be narrow and close together to really work your chest. If you find this difficult, place your hands at either side of your chest instead. Now, lean your body towards the wall so that your bodyweight is resting on your hands and then push yourself back to your starting position. You should feel this working your arms, shoulders and chest.

Perform 3 sets of 12 reps. Rest 1 minute between each exercise and 30 seconds between each set.

Try the workout

Exercise 7: Mountain Climbers

To finish up, we’ve got a tough but amazing cardio exercise that helps with weight loss and burning body fat. Get into a press up position and rest your bodyweight on your hands. Start performing the reps by pulling your left knee in towards your chest. Get back to your original position and then bring your right leg in towards your chest. Keep alternating legs until you’ve completed all of the reps. The faster that you can perform these, the better the results.

Perform 3 sets of 20 reps. Rest 1 minute between each exercise and 30 seconds between 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.

Watch Our Personal Trainer Video:

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full Functional Workout.

Functional Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Household item – coffee table, step, storage box

Dumbbells or household alternatives (jars, tins, water bottles etc.)

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Beginner

Duration

 

30 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1-2 times 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 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 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.

Group of Women - Featured Image

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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