\u201cDoing functional workouts will actually translate to your life,\u201d says Tine Boles, a master trainer at Les Mills.<\/p>\n
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Boles ran me through a Les Mills Ceremony<\/a> class\u2014a functional-strength circuits-based class\u2014earlier this year and then shared four beginner exercises that can make everyday tasks feel easier.<\/p>\n 1. Squat<\/p>\n Sets: 3 Reps: 8-12<\/p>\n Stand with your feet shoulder-width apart.Bend your knees and push your hips back to lower.Pause when your thighs are parallel to the floor or lower.Push through your heels to stand.<\/p>\n How it helps: Boles explains that this movement mimics getting in and out of a chair. It also recruits large lower-body muscles, like those in your thighs, helping you burn more energy and get your heart rate up.<\/p>\n 2. Lunge<\/p>\n Sets: 3 Reps: 8-10 each side<\/p>\n Stand with your feet shoulder-width apart.Take one step forward, bend your knees until they\u2019re both at roughly 90\u00b0 angles with your back knee close to the floor.Push through your front foot to come back to standing.Repeat on the other foot, alternating sides with each rep.<\/p>\n How it helps: \u201cAll the muscles that we use when we lunge are our walking muscles, our gait muscles,\u201d says Boles.<\/p>\n Keeping them strong will make it easier to go for a stroll and lower your risk of injury when doing other sports, like running.<\/p>\n Doing unilateral (single-sided) exercises like the lunge will also improve your balance.<\/p>\n 3. Bent-over row<\/p>\n Sets: 3 Reps: 8-10<\/p>\n Stand with your feet shoulder-width apart, holding dumbbells by your sides.Hinge forward at the hips until your torso is at a roughly 45\u00b0 angle, letting your arms hang down.Retract your shoulder blades by moving them together and down your back to support your back.Lift the weights to your rib cage, keeping your elbows close to your body.Pause, then lower with control.<\/p>\n How it helps: According to Boles, pulling is an overlooked movement pattern in exercise programs, but it\u2019s one we use regularly in everyday life.<\/p>\n She gives the example of picking up grocery bags off the floor, which most people do at least once a week.<\/p>\n Targeting your back muscles with bent-over rows will keep them strong. \u201cIt can help with posture, too,\u201d says Boles.<\/p>\n 4. Push-up<\/p>\n BODYPUMP\u2122 Tip of the week #10 – The Pushup – YouTube
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