Staying fit when you’re constantly on the go can feel impossible, but functional fitness moves are here to save the day. These exercises are quick, effective, and designed to improve your daily movements.
From improving posture to boosting strength, functional fitness keeps you healthy and ready to tackle life’s challenges. Whether you have 10 minutes or 30, these moves will keep you in shape without disrupting your busy schedule.
Squat to Press
Combine a squat with an overhead press to work your legs, core, and shoulders. Hold dumbbells or a resistance band, squat down, and press overhead as you rise.
Perfect for improving strength and coordination.
Push-Up to Plank Row
Start in a push-up position, perform a push-up, then row one arm at a time with a dumbbell. This move targets your chest, shoulders, core, and back in one seamless motion.
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Reverse Lunge with Bicep Curl
Step back into a lunge while performing a bicep curl with dumbbells. This compound move strengthens your legs, arms, and balance while mimicking real-life movements.
Deadlift to Upright Row
With a dumbbell or barbell, perform a deadlift to engage your hamstrings and glutes, then transition into an upright row to target your shoulders and traps. It’s efficient and effective.
Side Plank with Leg Lift
Hold a side plank and lift your top leg for added core and hip activation. This move is great for improving stability and balance while strengthening your obliques and hips.
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Step-Up to Knee Drive
Step onto a sturdy surface like a bench or step, then drive your opposite knee upward. Repeat on both sides. This dynamic move builds strength and mimics everyday actions like climbing stairs.
Mountain Climbers
In a plank position, alternate driving your knees toward your chest at a fast pace. This cardio-intensive move strengthens your core and boosts endurance in just a few minutes.
Farmer’s Carry
Grab heavy dumbbells or kettlebells and walk a set distance. This functional move builds grip strength, core stability, and overall endurance.
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Glute Bridge to Chest Press
Perform a glute bridge while pressing dumbbells above your chest. This combination move works your lower body, chest, and core simultaneously.
Rotational Chop
Using a medicine ball or resistance band, twist and chop diagonally from high to low. This rotational movement improves core strength and mimics natural twisting motions.
Wall Sit with Arm Raises
Hold a wall sit while lifting dumbbells laterally to shoulder height. This move strengthens your legs and shoulders while improving endurance.
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Turkish Get-Up
Lie down holding a kettlebell or dumbbell overhead. Slowly stand up while keeping the weight steady. This full-body move enhances strength, mobility, and coordination.
Bear Crawl
Start on all fours with knees hovering above the ground. Crawl forward, keeping your core engaged. This functional move mimics primal movement patterns and strengthens your entire body.
High Knees
Run in place, lifting your knees as high as possible. This simple cardio move improves leg strength, balance, and endurance in just a few minutes.
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Sumo Deadlift High Pull
With a wide stance, perform a sumo deadlift and transition into a high pull. This move strengthens your legs, glutes, and shoulders in one motion.
Overhead Carry
Hold a weight overhead with one or both hands and walk for a set distance. This move builds core strength, shoulder stability, and balance.
Seated Russian Twist
Sit on the floor, lean back slightly, and twist side to side with a medicine ball or dumbbell. This rotational exercise strengthens your obliques and improves core flexibility.
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Jump Squats
Add a jump to your squats for a powerful cardio and strength combo. This explosive move builds lower body strength and improves agility.
Resistance Band Rows
Anchor a resistance band, pull back like a rowing motion, and engage your upper back. It’s an effective way to strengthen your back and improve posture.
Speed Skaters
Leap side to side, landing softly on one foot while swinging your arms. This dynamic move mimics lateral movements and builds strength, stability, and cardiovascular fitness.
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