Functional Training Workouts for Beginners -Top 7

Functional training workouts for beginners – what is it? In short, this is a workout for the whole body. In functional training, you train movements that free your body during sports and in everyday life. Instead of training on sophisticated equipment, this fitness option includes medical balls and dumbbells. In addition, there are exercises that do without mechanical devices and are aimed at improving your performance and reducing the risk of injury.

The Importance of Functional Training

Functional training exercises exist not only for weight loss. The advantage of functional training compared to classic workouts in the gym: In contrast to the exercises on the machines, which only require individual joints and muscles, functional training aims to train the entire musculoskeletal system. In this way, the body should be stabilized in order to reduce the risk of injury and at the same time increase the willingness to perform.

Tendons and joints in particular benefit from the training method – there are beautifully defined muscles on top. So you don’t have to do any strength training and then go jogging afterwards. Functional workout makes women holistic.

7 Top Exercises to Improve Functional 

Especially in big cities, full body functional exercises have long become something big, and it is firmly anchored in the orientation of most fitness studios. You can also do many exercises outdoors or at home.

Functional Training Workouts for Beginners:


Squats are ideal as an exercise for functional training. A firm butt is not the only result of regular workouts. You also do good for your torso, back, legs and, if done correctly, even your ankles and knees.

Here’s how: Get into an upright position with your feet shoulder-width apart. You shift your weight onto your heels, your feet point forward. Now stretch your arms forward, parallel to the floor and crouch. Make sure that you push your buttocks backwards until they are a few centimeters from the floor. In addition, the knees must not protrude beyond the toes – a very popular and common mistake.

Important: Make sure that your back extensor is tight and not leaning too far forward. You can increase the level of difficulty later, for example by adding dumbbells or training on a movable surface.


A burpee demands the entire body, improves strength and endurance. 

Here’s how it works: Stand shoulder-width apart in this exercise and squat. Then, from this position, support your hands in front of your body and throw your legs back until you reach the push-up position. Do a push-up, then pull your legs back up and jump out of a crouch with your arms outstretched. Return to the starting position after the jump.

Skater Jump

Skater jumping is as simple as it is effective, in which you imitate the movement of (inline) skating.
During the workout, you keep your weight on your right leg, crouch slightly, push yourself as high and far as possible to the left and land on your left leg. Hold briefly, do not put your right foot down and back in the other direction. After just five jumps on each leg, you will notice the strain clearly. A great workout for speed and general fitness. In addition, the correct skater jump prevents injuries.

Exercises with the Kettlebell

In every well-equipped gym, simple equipment is available to you for functional training. You can also get these for your workout at home.

The king exercise with a kettlebell is the so-called swing, a mixture of deadlifts and squats. To do this, place the barbell behind your heels, stand shoulder-width apart, go down on your knees and stretch your buttocks back. Now grasp the kettlebell with both hands, keep your back straight, straighten up and swing the barbell in front of your body up to head level. The explosive hip extension is the core element of the exercise. Here too, several muscle groups are trained at the same time – legs, buttocks and shoulders benefit enormously.

Push Ups with the ball

A ball lends itself to vary the classic push-up. If you keep your hands on the ball instead of the floor, you are working on your balance and core stability at the same time. You can alternately pull your legs towards the ball and change the position of the ball to achieve a different intensity.

Strengthen Biceps with the Sling Trainer

Sling trainers are belt systems made of straps and loops that you can attach at home to the ceiling or between the door and door frame, for example. These functional training devices help you to train all muscle groups using your body weight. Since you have to keep your balance, you improve your coordination with every exercise. To strengthen the biceps, you attach the sling trainer, for example, about a meter above your head, reach from below into the two handles that should be at head height, stretch your arms and lean your upper body back. Now you bend your arms and pull your hands to your forehead. Then stretch your arms again and return to the starting position.


The plank, also called “forearm support”, is an exercise with your own body weight. Above all, it strengthens the abdominal muscles and the trunk. When planking, forearms from the four-legged stand are supported parallel to each other. The hands point forward or slightly inwards, the legs are stretched back. Legs and upper body form a line, the head is inclined downwards and forms an extension to the spine. This position is held for several seconds or minutes, depending on your preference.


Functional training is a varied, modern circuit training for the whole body and is becoming more and more popular. Many gyms now offer functional training to meet customers’ needs. List of functional exercises is healthy when performed correctly and leads to rapid increases in performance in a short time.

As soon as beginners have internalized the basics of the training method, the exercises can be expanded and changed as desired with higher intensity and a more demanding level of difficulty. The good thing about functional training is that equipment does not necessarily have to be available. You can also train with your own body weight. But small materials help to make the training varied and versatile.

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