Workout of the week: 25-min functional strength workout

6th November 2023

ALL LEVELS / functional strength workout / 25 minutes

Equipment: Dumbbells & hip-thrust machine

Often overlooked when it comes to strength workouts, functional training has an unexploited potential to help you increase your strength. This type of exercise mimics day-to-day activities and guarantees that you can do these movements efficiently and injury-free. With this extra strength component, you can reinforce the link between strength and function, making your daily tasks easier.

That’s the goal of this functional strength workout. It has 6 exercises with 12 reps each. Complete 3 rounds, and rest for 1 minute between them. To make it more efficient, you don’t rest between exercises. In total, this workout should take you around 25 minutes to complete.

Dumbbell lunges
Dumbbell deadlifts
Push-ups
Hip thrust
Curl to shoulder press
Plank row

Let’s have some fun(ctional)!

WORKOUT SETUP

6 exercises
12 reps each
3 rounds
1-min rest between rounds
25 minutes total
Equipment: Dumbbells & hip-thrust machine

WORKOUT EXERCISE LIST

3 rounds

1 – DUMBBELL LUNGES

12 reps

Stand tall and hold the dumbbells by your shoulders.
Step your right leg forward keeping the heel down.
Raise the heel of the left leg.
Then, lower the torso until the back knee touches the ground, with a full hip and knee extension.
Repeat.

2 – DUMBBELL DEADLIFTS

12 reps

Begin by standing, holding a dumbbell in each hand. As the video shows, the dumbbells can be positioned in front of the body; however, if this puts too much stress on your low back, hold the dumbbells by your side.
Engage the core and begin the movement by bending the knees slightly and hinging the hips. Then continue the bending by pushing the hips backwards, lowering the dumbbells as far as comfortable.
At the bottom of the movement, actively engage the glutes, push the feet into the floor and drive the hips upwards and forwards to return to the start position.
Repeat.

3 – PUSH-UPS

12 reps

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position. Repeat.

4 – HIP THRUST

12 reps

Position yourself in the machine, placing your feet hip-wide apart and at a distance that keeps your shins vertical when extending the hip (see video).
Lower the cushion on your pelvis.
Drive your hips up, lifting the weight. In the top position, your knees should be bent at a 90-degree angle, and your shoulders should be near the top of the bench, with your body forming a straight line between them.
Pause at the top of the lift and squeeze your glutes, then lower your hips slowly.
Lower your hips and repeat.

5 – CURL TO SHOULDER PRESS

12 reps

Grab two dumbbells with adequate weight for your fitness level.
Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
Slowly raise your forearms forward until your wrist rests above your elbow.
Now explosively lock out your arms and raise the dumbbells above your head.
Hold the position for a second and return to the starting point by reversing the motion.
Repeat.

6 – PLANK ROW

12 reps

Assume a pushup position and place your hands on a set of dumbbells.
Ensure your arms remain fully extended, aligning your hands beneath your shoulders and orienting your palms toward each other.
Maintain your core engaged, keeping your elbows in proximity to your body, and lift a single dumbbell off the floor.
As you raise your elbow as high as you can, contract your shoulder blades together.
Perform the same motion with the opposite arm.
Continue alternating between arms until you’ve finished the 12 reps.