4 of the Best Exercises to Try at Home

Here are five key exercises that are essential for functional fitness. Functional exercises are a form of exercise that focuses on developing strength in patterns that are used in everyday life. This type of training involves free weights, gymnastic moves, and aerobic training.

Pushups or Assisted pushups exercises

1. Start in a basic plank, hands slightly wider than your shoulders and your palms on the floor.
2. Keep your back straight, don’t let your lower back sag. Keep your head and neck in alignment with your back.
3. Slowly bend your elbows, bringing your chest towards the floor.
4. Push against the floor and straighten your arms, returning to the starting position.
5. Do 10 reps, three sets, two to three times a week.
Assisted: you can perform this exercise on your knees or place your hands on a bench.

You could also use a yoga mat for stability, shop here- CLICK HERE

Lunge

• Move forward on one leg and have the back leg at hip distance apart, and in a split stance. The heel of the back leg should be up.
• Bend your knees, keeping the front knee over the ankles. Your endpoint is when both the front leg and the back leg make 90-degree angles.
• Rise up and start again.
• Do 10 reps, three sets, two to three times a week.

Looking to add more intensity to your lunge add resistance bands to your workout – CLICK HERE

Squat

• Start with your feet at hip distance apart.
• Keeping your knees over your ankles, bend your knees, moving your bum back as if to sit in a chair.
• Your knees and lower leg should form a 90-degree angle (if you can).
• Make sure your knees do not go over your toes.
• Raise up and start again.
• Do 10 reps, three sets, two to three times a week.

To add more to the squat exercise, add in a kettlebell – CLICK HERE

Abdominal crunch exercises

• Brace your core.
• Crunch your ribs toward your pelvis using your abdominal muscles to initiate and complete the movement.
• Exhale as you come up and keep your neck straight, chin up.
• Hold at the top of the movement for a few seconds, breathing continuously.
• Lower slowly back down, be careful not to relax all the way.
• Do 10 reps, three sets, two to three times a week.

BONUS – Rotation exercises

• Stand tall with good alignment. Hold a medicine ball or a weight, (that’s challenging but not enormously heavy), out in front of you whilst keeping your arms straight.
• Finally, rotate the ball from side to side, (as much as your range of motion allows). Maintain good posture.

To add a medicine ball to this workout click the link here CLICK HERE

These exercises form the basis of any good exercise program. They’ll keep you fit and healthy for a long time.

For a visual representation of these exercises, check out our social media channels for some inspiration.  You can find those HERE

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Billie Harrison

Digital Marketing and Social media Senior Advisor at JLL Fitness

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