Summer is just around the corner, and if you’re looking to build strength, boost endurance, and sculpt a leaner physique, functional exercises are your best friend. These moves engage multiple muscle groups at once, help improve mobility, and translate into real-life strength. Ready to sweat smarter? These 4 functional exercises come recommended April at Workout Anytime Bearden. They will be the perfect additions to your routine.
1. Pull-Ups
Pull-ups are a classic upper body move that challenge your back, arms, and core. If you’re just getting started, look for an assisted pull-up machine at your gym, which helps by offsetting some of your body weight.
How to do it:
- Grip the bar slightly wider than shoulder-width.
- For pull-ups, face your palms away; for chin-ups, face them toward you.
- Retract your shoulder blades (think: down and back) and puff your chest out.
- Engage your upper body to pull your chin above the bar.
- Lower yourself in a controlled motion until your arms are fully extended.
- Repeat for reps.
Tip: Focus on form and control—not speed. Progress will come!
2. Burpees
Let’s be honest: no one loves burpees. But there’s no denying how effective they are for building strength and cardio endurance. They hit your entire body in one fluid movement.
Step-by-step guide:
- Start standing, feet shoulder-width apart.
- Drop into a squat, keeping your chest up and back flat.
- Place your hands on the floor in front of you.
- Jump your legs back into a high plank position—body straight from head to heels.
- Lower into the bottom of a push-up, keeping your core tight.
- Push back up to plank.
- Jump your feet forward into a squat position.
- From there, explode upward into a jump, reaching your arms overhead.
- Land softly and immediately move into the next rep.
Trainer Tip: Keep your core engaged throughout to protect your lower back.
3. Turkish Get-Up
This complex move builds total-body strength, balance, and coordination. It may feel awkward at first, but it’s worth mastering.
How to do it:
- Lie flat on your back holding a kettlebell straight above your left shoulder with your elbow locked.
- Extend your right arm to the side for balance and keep your eyes on the weight.
- Bend your left knee and plant your foot close to your glutes.
- Roll toward your right side, pressing up with your left arm.
- Lift your hips into a bridge and slide your right leg under your body, moving into a half-kneeling position.
- From there, stand up fully.
- Reverse the steps to return to the starting position.
- Alternate sides with each rep.
Pro Tip: Start light until you get the technique down. Control is key.
4. Thrusters
Thrusters combine a front squat with an overhead press, making them a powerhouse move for legs, shoulders, and core.
How to do it:
- Start in a front squat stance with a weight (barbell, dumbbells, or kettlebells) held at shoulder height.
- Squat down, keeping your chest up and weight balanced.
- As you rise explosively, press the weight overhead in one smooth motion.
- Lower the weight back to shoulder level and repeat.
Trainer Insight: This is a full-body burner that builds strength and cardio capacity at once.
Want to feel stronger, move better, and look your best this summer? Start incorporating these 4 functional exercises into your weekly workouts—you’ll be amazed at the results.