Functional Fitness – Workout #1

1. Warm-Up (2 – 3 minutes)

Things you could do for a warm-up: jog, use a jump rope, do some lunges or many other exercises in order to warm/heat/stimulate your muscles. Don’t forget the upper part of your body.

2. Work-Out – 20 minutes, 4 rounds of each 5 minutes (at least each of the 4 training units during the 5 minutes)

Things you would need: Kettlebells (minimum weight: 12 kg), mats, fitness medicine ball (minimum weight: 3 kg)

First unit: Kettlebell Swing – 20 repetitions
How to: Stand with your feet slightly more than shoulder width apart. Hold the kettlebell and keep your knees bent. Use both hands for this exercise and make sure that your back is arched. Don’t forget to keep head upright. Swing the kettlebell backwards between the legs. Keep the weight on your heels. Now push/project the kettlebell through your feet and legs, away from the body, and quickly snap the hips forward. Don’t forget to tightening the glutes and abs 😉 Try to keep your arms relatively straight and bring the kettlebell at the same height as your chest or head. Finally let the kettlebell return to the start position and repeat this movement 20 times.


Second unit: The bridge-up – 20 repetitions
How to: Lay on your back with your knees bent (90° angle) and place your heels on a tree trunk of something that has a height of about 60 cm. Press your hips up to the ceiling and squeeze the glutes. The movement is similar to a gymnastics bridge. Try to optain a straight line from head to toe :). Slowly lower your hips back to the floor and repeat this movement 20 times.


Third unit: Push-Ups – 20 repetitions
I guess all of you guys know how to execute some nice push-ups. Try to alternate them by positioning the hands closer together or further apart.


Fourth unit: Medicine ball wall/tree trunk throw – 20 repetitions
Stand facing a wall or a tree trunk (whatever you can find in your nearby workout area) with feet shoulder-width apart. Raise arms overhead, holding a medicine ball. Be sure to not be standing to far away from the wall/tree trunk, approximately 2 to 3 feet away from your body. Now simply throw the ball as high as you possibly can against the wall/tree trunk, catch the ball and finish the exercise of with a squat.

Do not pause between the exercises! Yes you can take a sip of water if you need to, but continue to push yourself further.
3. Finish (2 – 3 minutes)
4. Cool-down (2 minutes)


Workout area

I would really want to point out that I am NOT a professional trainer!!! These are just exercises that my group and I did during one of our latest workouts.

Please do not hurt yourself and be sure to execute each exercise in a proper way!
If you are not sure how to do that, ask a professional trainer for help!

Take care 🙂