I’ve been teaching Group Exercise for almost 10 years now, wow, I feel old. But actually, I started off teaching when I was in college. Back then, it was all about the burn baby. Work harder, burn more calories, sweat more, yada yada yada. Good thing that mentality is no longer… well, at least for my classes. I may sometimes sound like Gillian Michaels when I teach, but I’m not screaming at them to lose weight, I’m pushing them to work WITH their body and embrace their TRUE strength, FUNCTIONAL strength. I sound corny, don’t I?
Anyway, we’ve talk about my walk/run routine when I’m not teaching, so lets talk about the FOCUS when I am teaching! This Fall I’ve designed my indoor and outdoor group fitness classes to focus on just that… FUNCTION.
What exercises can we work on to IMPROVE our overall FUNCTIONAL strength?
And what is functional strength?
To me, it’s the way the body was designed to move and work naturally. No weight machines needed.
Let me walk you through one of my favorite functional fitness routines…
Clothed by Adidas for course!
First we’d walk or lightly run outside and do a series of dynamic stretches, lunges with twist, etc.
And I always bring my adidas techfit climalite warm up top in case it’s chilly to start off. Plus it’s breathable!
Next we’d perform a push, press, sprint, walk circuit with a partner.
One person puts a band around their waste while the other person holds the band back. Together they move forward. The person with the band around the waste moves 25 yards up in bear crawl position while the person holding the band tries to make their partner work as much as possible while also holding a squat and moving forward with them. Then they switch and crawl back to start.
After that we complete 1 minute of med ball squat and toss together.
Followed by 1 minute Rope slams. Don’t have a rope? Just jump rope or use a med ball to pick up and slam down.
Then it’s outside again to sprint.
3 rounds.. up hill or flat. Race your partner in a full out Sprint for 10-15 seconds, walk back to start. Oh and if you wear leopard print marathon T cooler shorts, you guaranteed to win, haha. They are actually pretty dang amazing and light as a feather!
Repeat that whole circuit 3-5x.
Then back inside for a little CORE WORK.
Dive Bomber push up to toe tap reach and repeat for 1 minute. Followed by 1 minute lower leg lifts with the balance ball. Repeat 3x. And please excuse my poor form on the last push up.. uh.. I was tired.
OR —> I’ll be crazy cotter mix them up by wearing both! Tights under shorts! Made with he breathable ventilated climacool® fabric so you don’t overheat but still stay warm.
Disclosure: Compensation was provided by adidas via Glam Media. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of adidas.
Well… what do you think? Would you join me?
What’s your idea of functional fitness?