Not everyone can set aside 1 hour a day to train.
The vast majority of us aren't professional athletes. We have to juggle work, meetings, calls, traffic, to-dos, and more.
We don't need endless gym routines, but rather a lifestyle with workouts that suit us.
Functional exercise
A functional workout is when:
- Several muscle groups are worked at the same time
- Improve your mobility, coordination and stability
- Different movement patterns (pushing, pulling, carrying)
It's a good way to train, as you get the most benefit in the shortest amount of time.
3 rules to make your training efficient
Less exercises, more intention
- 4 to 6 well-done exercises are enough.
Combined series (supersets)
- Combine exercises to maximize time and maintain intensity
Seek progress, not wear yourself out
- Increase weights, improve technique, train in a controlled manner
Here we leave you a functional routine of no more than 35 minutes
Warm up (2 rounds) (3-5 mins)
- Jumping Jacks x 30 secs
- Air Squats x 10 reps
Circuit 1 (3-4 rounds) (30 mins)
- Goblet Squats x 10 - 12 reps
- Incline Push Ups x 10 - 15 reps
- Lunges x 8 - 10 reps per side
- Dumbbell Row x 10 - 12 reps per side
- Plank with reach x 30 secs
Finisher (2 rounds) (5 mins)
- Mountain Climbers x 30 secs
- Devil Press x 6 reps
Remember that you only need to move with intention.