What’s Functional Fitness (Exercises and fitness Plans)

 

FULL FUNCTIONAL WORKOUT �� GO FROM BEGINNER TO ADVANCED

Video taken from the channel: Natacha Océane


 

Complete 20 Minute Total Body Basic Workout Routine Rebecca Kennedy Functional Fitness

Video taken from the channel: Evolve Functional Fitness Workouts


 

1 Hour Core Workout Routine with Rebecca Kennedy Functional Fitness

Video taken from the channel: Evolve Functional Fitness Workouts


 

4. Target All Major Muscle Groups Through Functional Training Exercises

Video taken from the channel: Kaa Yaa


 

FULL BODY FUNCTIONAL TRAINING | Improve your Core, Lower back, Shoulder strength and stability.

Video taken from the channel: Obi Vincent


 

What is FUNCTIONAL Training? Muscle Imbalances

Video taken from the channel: Shredded Sports Science


 

Basic Functional Training You should be doing.. Improve your Core Strength and Mobility

Video taken from the channel: Obi Vincent


 

3 Exercises Every Firefighter Must Do

Video taken from the channel: Fire Rescue Fitness


 

Complete 20 Minute Total Body Basic Workout Routine Rebecca Kennedy Functional Fitness

Video taken from the channel: Evolve Functional Fitness Workouts


 

1 Hour Core Workout Routine with Rebecca Kennedy Functional Fitness

Video taken from the channel: Evolve Functional Fitness Workouts


 

What is FUNCTIONAL Training? Muscle Imbalances

Video taken from the channel: Shredded Sports Science


 

4. Target All Major Muscle Groups Through Functional Training Exercises

Video taken from the channel: Kaa Yaa


 

FULL BODY FUNCTIONAL TRAINING | Improve your Core, Lower back, Shoulder strength and stability.

Video taken from the channel: Obi Vincent


 

Basic Functional Training You should be doing.. Improve your Core Strength and Mobility

Video taken from the channel: Obi Vincent


Directions. How to do it: This 3-day workout program is designed to build exactly that.Make sure to rest one day between workouts. Do 3 sets of each exercise. Use a weight that makes it challenging, but not impossible, to do about 10 reps of each move. Functional fitness seeks to build strength, flexibility, and balance for navigating the physical world and the objects in it.

We do this by replicating and practicing movements necessary in the real world: squatting, pulling, pushing, bending, climbing, walking, and running. Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability.

Functional fitness and functional exercise are the latest gym buzzwords. They focus on building a body capable of doing real-life activities in real-life positions, not just lifting a certain. Functional training has nothing to do with what the exercise looks like, nor does it have to do with the type of equipment you’re using – functional training is all about transfer into your training goal(s)! Put simply, if the exercise transfers positively into the target sport, activity or physique goal you’re training for, it’s functional. The Tactical Physique: A Functional Strength Training & Conditioning Workout Improve performance (and aesthetics) with this functional strength training program.

Bodyweight movements, conditioning work, and supersets work together to help you build a stronger foundation for a functionally fit physique. These are the best workout routines backed by science to build muscle and torch fat, using a circuit approach to resistance training. “Functional fitness” is a buzzword thrown around by savvy trainers and experts alike, but the concept is often tossed aside when it comes to fitting it into your workout.

After all, it’s tough to make time for exercises that don’t appear to have a physique benefit. “Functional fitness is for all of the movements you do in life, from chasing your kids to hiking a mountain. Before beginning a workout plan, it is important to consult a medical professional with a knowledge of your personal medical history—this advice goes for exercise enthusiasts of any age. But because older adults are at risk for more medical conditions, such as osteoporosis and arthritis, this is.

Functional exercises are typically focused on exercising plans, policies, procedures, and staff members involved in management, direction, command, and control functions. There is no actual field work in a functional exercise; all the activity is verbal.

List of related literature:

For the purposes of this chapter, a functional exercise is defined as an exercise specific to the muscle groups that are important to the activity the patient wishes to resume; sufficient resistance, repetitions, and sets are used to stimulate the muscle to adapt by increasing strength.

“Physical Therapy of the Shoulder E-Book” by Robert A. Donatelli
from Physical Therapy of the Shoulder E-Book
by Robert A. Donatelli
Elsevier Health Sciences, 2011

In summary, functional fitness is an important goal since participants are training for improved function in everyday activities.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Functional fitness incorporates whole-body training, rather than “parts exercising,” and includes multi-joint, multi-directional exercises working in all three planes of the body.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Using our exercise principles and our favorite exercises, you’ll build your own allaround “functional” fitness program that develops balance, cardio endurance, and muscle and bone strength, enhancing your health and cutting down the chance of injury.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

First, the functional exercise program is driven by a functional screening or assessment that produces a baseline of movement (see Chapter 22).

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

Integrated functional exercise programs aim to turn daily routines into opportunities for exercising rather than performing separate exercises, such as purposeful walking (to store, church), tandem walking on the way to the kitchen, stair climbing, obstacle crossing, or rising from a chair.

“Guccione's Geriatric Physical Therapy E-Book” by Dale Avers, Rita Wong
from Guccione’s Geriatric Physical Therapy E-Book
by Dale Avers, Rita Wong
Elsevier Health Sciences, 2019

Functional fitness refers to the ability to function effectively when performing normal daily tasks.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

Functional exercises are used to actually test some of the plan’s functionality.

“Business Continuity and Disaster Recovery Planning for IT Professionals” by Susan Snedaker
from Business Continuity and Disaster Recovery Planning for IT Professionals
by Susan Snedaker
Elsevier Science, 2013

In The UltraMind Solution Companion Guide (www.ultramind.com/guide), I have provided a more comprehensive exercise program including further guidelines for aerobic conditioning, a special energy-boosting type of aerobic exercise called interval training, muscle building or strength training, and a stretching program.

“The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First” by Mark Hyman
from The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First
by Mark Hyman
Scribner, 2008

Functional training is a major trend in the fitness industry, with increased recognition of the benefits of whole body exercise compared to isolation exercise.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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120 comments

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  • i dont like how the camera focuses on the phases and does so many cut aways. please just be boring and focus dead on on all the bodies. I’m new, and trying to learn all the moves

  • horizontal pulling targets the upper back more and vertical pulling targets the mid back more contrary to the info given in this vid. Think of the greater trapezius and rhomboid contraction when performing a row over a pull up, and the greater latissimus dorsi activation when performing the pull up. It would be worth correcting this mistake for the sake of not miss-educating viewers. Other than that, good video.

  • Firstly, Just subscribed and watched a good chunk of your videos. Glad to see more genuine knowledge coming to the YouTube fitness world.
    Secondly, I saw a YouTube ad yesterday, is was that damn Vshred plonker, mispronouncing ‘somatotypes’ and generally being his annoying self. What are your thoughts on this and also your thoughts on somatotypes, I’ve seen people preaching they are nonsense.

  • Guilty, I ignore my rotator cuffs. I have several major tears on my right side (surgeon described it as spaghetti), and two minor tears on my left side. I’m extremely high risk for any type of surgery, so they won’t be getting repaired. It’s not a big deal, I really don’t even notice it anymore. Just wondering if there would be any benefit if I did do some isolation work?

  • Tomorrow is full body. Going to try overhead kB walking lunges 3-5x. Overhead barbell squats 5 sets. Feet elevated shoulder taps. Decline plank but I don’t have bands. Manmakers 3 to 5 sets of 7-9 reps with the squat and overhead press. Great video

  • That decline plank +resistance is supreme! Adding that to my regiment. My question would be would you incorporate it on a leg day or a chest day? Or specifically a core finisher?

  • Hey I like you vids, just a small reminder from health movement teacher, yogi and massage therapist, not sure if you are aware you are overusing you elbows. When planking elbows should be facing each other. When your rotate and use them to whole extend it hurts the tendons and muscles and could bring hypermobility and pain. Good luck. 😉

  • Man, I’ve been utilizing workout channels for years. I believe.I have been receiving a first rate education. However, I must say your training style is the best I have encountered thus far. I did your functional training protocal today and it may be the best work out I ever had. I feel so blessed by it. It is a body healing, strengthening, and balancing work out. Please don’t stop doing what you do. They say “only when the student is ready will the teacher appear.”. I must be ready for that next level because that functional training regiment is out of this world. Thanks again.

  • Thanks for a good presentation of functional training, I will definitely test these exercises, but I have a question: should you add a number of these exercises into your usual gym schedule or should you have one gym session where you only focus on functional training exercises?
    Love from Sweden!

  • I love how you keep your wrists straight when working with the kettle bells such great form, so many people including “experts” get that wrong, gotta protect the wrists! Excellent stuff man!

  • Great video…if you visit Fresno I would like to collaborate on a training video…I like your philosophy of embracing diff exercise ideas….

  • Going to dedicate day a week to this functional training im sure it will help
    All my other lifts get better and the flow of lifting a lot healthyer

  • Thx sir for another insightful video on the rotator cuff one of the most utilized muscle groups, the impingement of the rotator cuff has prohibited the progress of my training & probably for many other types of sport imaginable. I have sustained this most irritating injury for months without relief, why is it so difficult & so long to heal?

  • I have an injury so balancing on my left foot is a little hard for me but am still doing my best, I love all the moves don’t catch them all as yet but I’m determined to do.♥️��

  • Obi, Thank you for taking the time to put together this functional, core vid. I am a 50+ male with a desk job and I am benefiting from these movements. For me, to you, the slow mo and voice over are perfectly illustrated, straight to the point and easy to follow, although I cannot do 45 barbells, too heavy for me. I use a broom… LOL. Cheers!

  • You got to find you another camera men, producer. Seriously, his framings are odd, he moves angles to angles in a very disturbing way. also whats the deal of shooting from behind of that pillar?? He zooming in and out so fast that we got dizzy here. I mean did you realized that he could not frame you in, you were instructing were he should have showed full body, so we could see how the legs should stands.. but most of the time it was half body, or cropped oddly then the image jumps high up, then change for your belly, then for behind the pillar.
    Rebeca thanks incredible class you are a greatest Instructor, just have with the worst cameramen/producer/ video edition.

  • Perfect video for me. I’d really gotten my ahoulder muscles out of balance. JC has hints of how to overcome this and I’v een at it for 2 months. Maade progress but it’s slow. Can do some pressing movements now but still no overhead ones. At least I know how to correct it now and that puts my mind at easse. Now I have two sources I respect leading me to the correct path.

  • Hi, I’m from Costa Rica. greetings to everyone in the world; brother you are a great coach and I would like to continue learning from a functional trainer as good as you are, I hope one day I can attend your training center and meet you. you are excellent coach

  • Hi, I’m from Costa Rica. greetings to everyone in the world; brother you are a great coach and I would like to continue learning from a functional trainer as good as you are, I hope one day I can attend your training center and meet you. you are excellent coach

  • Now I’m feeling strong because I got 3kg of lean muscle in 1 month. I only visited website called Next Level Diet and they provided me with diet plan, training plan with amazing tips. Believe me!!! #*Next Level Diet*

  • Rebecca is great because she brings it every work out. She especially enjoys dancing and getting into the grove. On one of her peloton workouts they were playing low by Flo Rida. When the song got to the line where they said “she turned around and gave that big booty a slap” guess what…. Rebecca turned around and gave her big booty a slap. For some reason peloton took it down. It probably had something to do with that video crashing their servers.

  • Wow this is exactly what I needed. I have seen all your videos but missed this one until now! I’ve been trying to lose baby weight and have been working out like crazy, and yesterday tried a functional training workout and was so frustrated because I have such a hard time with body weight/balance moves so I’m so glad I found this video

  • My knee is hurt and I was wondering what kind of workout I can do during this lockdown which won’t be too heavy on knee and found this workout… Finished it and feeling awesome… Thanks evolve..

  • Hello Obi, i follow a 5 days a week full body workout routine.Can i implement this workout as a 6th? And still recover properly?I want to work on my functional abilities but i dont find a way to implement them..
    Love your videos btw, keep up the good work bro��������.

  • I loved this!!! A ton of the exercises are unique and fun, and every time I started to lose mental energy you would say something funny or somebody would be a bit goofy, which definitely helped keep my morale up. I’d love more one hours from y’all

  • for past one year I have always done my workouts super-setting opposite muscle groups.
    for example, I always do chest presses followed by a sort of rows. biceps and triceps, shoulder and lats (or also chest and lats), face pull and straight lat pull down. actually I never do just one exercise. even if I do a heavy compound move like dead-lift or squat, I complete that with an ab workout, dips or push-ups. and this way I almost perform between 30 to 40 sets in a training session under an hour with maximal effort and efficiency. well I like it this way and I like it when I get heart rate goes up. so I do less cardio, even if I do it’ll be HIIT in form of stair climbing and less than 10 minutes:) My resting heartbeat is less than 50, sometimes 45, I am not that muscular but people definitely notice that I do workout and they point that out!
    so I guess super-setting opposite muscle groups is one of the best ways that make sure you train all your muscles and balance everything out and spend less time in the gym and get better cardio benefit.

  • woaah i love your video �� just looked like you were hyper-extending your elbows on those planks a little bit �� that could be really painful someday �� just thought that’d be great to look out for, definitely something that’s caused me some pain before ��

  • I loved this!!! A ton of the exercises are unique and fun, and every time I started to lose mental energy you would say something funny or somebody would be a bit goofy, which definitely helped keep my morale up. I’d love more one hours from y’all

  • i want to build a body naturally without any weights because if your body is only used to weights when you are trying to actually perform your body will become stiff because you wont have complete control of your body calisthenics seem like a better option than weights

  • Awesome workout! I loved it because is different than the classic boring core workouts! I would like also like this for the other parts of the body! Thank you!I enjoyed it! Rebecca you are amassing amassing!!

  • I feel great after doing these. My body didn’t hurt doing them and I have a better idea of where my deficiencies are. I’m still not great at pistol squats tho.

  • Awesome workout! I loved it because is different than the classic boring core workouts! I would like also like this for the other parts of the body! Thank you!I enjoyed it! Rebecca you are amassing amassing!!

  • arrrgh so sorry for slowing down the voice over i only realised it too late (was only meant to do so for the vids)… i wanted to make sure that my instructions are nice and clear… i’ll avoid doing this next time. my bad:-)

  • For an elder guy, it allows you to walk around and open bottles. Functional training is for older people. Young people function just fine, in my experience. An example I had a virus which destroyed my sense of balance, now I use my feet to establish where I am physically. For a young person to train this is just nonsensical, they have a far better method in the inner ear.

  • Going to dedicate day a week to this functional training im sure it will help
    All my other lifts get better and the flow of lifting a lot healthyer

  • she doesn’t even have any definition in her abs! She has the fat lower abs because people avoid lower abs cuz it hurts waaa. lazy POS

  • I did this workout 3 different times and could not sleep, each time it took almost 20 hours for my body to finally rest. Love it no jarring on my joints, but man if I could only fall asleep afterwards!!

  • My Feedback Hmmm… Do an open session one day with your fans! It’ll be Sick. PS I use your routines in the gym n get great compliment lol.

  • i want to build a body naturally without any weights because if your body is only used to weights when you are trying to actually perform your body will become stiff because you wont have complete control of your body calisthenics seem like a better option than weights

  • Yoooo thank you so much for this I was able to do almost everything in my room without waking room mates up much love for picking me up tonight!

  • I remember Jeff Cavaliere recommending that you put a small rolled up towel under your armpit for this exercise, It forces you to keep your elbow close to your body. When I do that I feel more focus on the rotator cuff

  • started slow but toward half the way it got better it has a lot of yoga moves. thx so much i enjoyed it and was anle to donit even at over 50 lol

  • So if you sit for a living, functional training then should be something associated with sitting or office work and thus, design functional training exercises. If you are a UPS Driver, then appropriate functional training should then apply to that job because that is what you do 10 hours a day and so on.

  • Just came across this video. What do you think about doing this exercises together on a rest day for on overall light mobility recovery workout. My weekends are my days off but I would like to start doing some mobility stuff like this on my rest days and stay active

  • Fam we need to censor out your back they ain’t ready for that. Can you send me a link for your back and lower back routines? Thank you.

  • I work at the Department of Defense Contractor in Iraq in Afghanistan now human resource director Forest City in Florida so I can say this civilian firefighters compared to military firefighters are a bunch of pussies they don’t have the discipline the attitude The Pride the adopt and overcome any situation attitude they live by the military Creed duty honor country but it’s not fair anyway to compare them you can’t expect too much from civilian firefighters!!!!!!

  • This is a very well explained & calm video to understanding how to train properly. I ‘m gonna use it in my Calisthenics & Functional trainings as well. Thnx very much Obi.

  • Bending push (sit-ups) doesn’t directly help to slam anything into the ground as you can’t really and are not supposed to slam your head into the ground like you said it actually or virtually targets the abdomen but still could still help to slam something but not in a direct manner as it will help strengthen your core which would help strengthen with the slams.

  • This really is how you do a core workout. And still work the rest of your body that’s unbelievable. They made it look so
    simple, so easy and so much fun. And they are different levels you could do this on.

  • nice. well do you know that you can train your vision and be glasses free? optic industry is rigged for you to keep buying stronger glasses. look into it if you want glass free or semi free life. cheers.its about relaxing all eye muscles.

  • I’m not an expert. But this has been the most helpful channel, and most helpful source of training information, ever for me.

    Thank you.

  • I just bought a medicine ball and exercise ball and they are coming today….sooo happy to find this video… u look very toned and healthy and not bulky! So many videos and the women are just super bulky….maybe they drink too many protein shakes with muscle builder crap….I dk… but u have the body type I strive for….I was always athletic and a size 2. I love running….but I could never get a super toned tummy…it had some cuts but u have the body type I want! Thank you for sharing.

  • Okay but if i wanna train my shoulders, this one vertical push exerciceis not enough to let them grow. Same for the Arms, one horizontal exercice like benchpress is not enough to let my Trizeps grow. Please help

  • Perfect video for me. I’d really gotten my ahoulder muscles out of balance. JC has hints of how to overcome this and I’v een at it for 2 months. Maade progress but it’s slow. Can do some pressing movements now but still no overhead ones. At least I know how to correct it now and that puts my mind at easse. Now I have two sources I respect leading me to the correct path.

  • Now I’m feeling strong because I got 3kg of lean muscle in 1 month. I only visited website called Next Level Diet and they provided me with diet plan, training plan with amazing tips. Believe me!!! #*Next Level Diet*

  • Very helpful video! I love the variety of the movements as well as your explanation not too long and boring, but dynamic and visual. Also, the progression steps are very helpful. Definitely keep making these and maybe consider a “a home edition” for those, who don´t really own any gym equipment:D Thank you for your awesome work!

  • Weirdly, but I used great upperbody and lower body exercises in my workouts that I seemed to notice after some time I don’t even need to train my abs, they just kept getting stronger with these. Now that explains it. Great video, I actually am implementing this in my workout! Also subbed.

  • Thank you Jenny, these videos are perfect for the time I have at home. I have done many of them, the 1 hour, the workout then weights, and the short ones for quarantine. I enjoy working out so this made my time at home a little less crazy. You are great to follow and make it easy, I have recommended you to many of my friends. Thanks for what you do, keep up the great work. I will be joining you daily….

  • Can’t wait to try this! Would love more functional workout ideas!! As a beginner, would you suggest doing this as one workout or adding a few progressions/moves to the beginning/end of our current workouts?

  • Okay but if i wanna train my shoulders, this one vertical push exerciceis not enough to let them grow. Same for the Arms, one horizontal exercice like benchpress is not enough to let my Trizeps grow. Please help

  • I’m not an expert. But this has been the most helpful channel, and most helpful source of training information, ever for me.

    Thank you.

  • Hello Obi, i follow a 5 days a week full body workout routine.Can i implement this workout as a 6th? And still recover properly?I want to work on my functional abilities but i dont find a way to implement them..
    Love your videos btw, keep up the good work bro��������.

  • Obi just wondering if you could give your own personnel advise on your daily meal intake and gym routine that would go along with it thanks

  • Been wanting to start implementing functional training into my weekly routine. I think I’m going to follow this entire video for a “Functional Strength Friday”. Thanks for the vid!

  • Ahh I love all your videos, but I especially enjoyed these!!! Thank you so much for putting out all the content that you do. Love and blessings to you and Mario! <3

  • Bending push (sit-ups) doesn’t directly help to slam anything into the ground as you can’t really and are not supposed to slam your head into the ground like you said it actually or virtually targets the abdomen but still could still help to slam something but not in a direct manner as it will help strengthen your core which would help strengthen with the slams.

  • It’s one of the best videos about functional training, thank you so much���� You will definitely go to heaven for doing this for us��

  • you make it look so simple!!! I’m surely gonna give this a try. thanks for sharing. these days weight lifting is not working for me..

  • So true! Never understood why there is such a tendency for people to go very light or very heavy with their external rotation. It seems that some people treat it solely as a warm up or warm down exercise (going too light) or completely abandon form in order to go too heavy. It seems very common and yet often goes ignored.

  • Seeing as functional training started from rehabilitation, it’s always going to be lighter weight and using correct form. And you are right, there are too many clowns out there riding the name of ‘functional training’ as a spin to the weird ass training they are trying to push. Another great video mate.

  • Awesome video!! I’m shopping around for a program and I think I might have just found one. Such a soothing voice to listen to, you make everything sound possible lol

  • It feels like he is just playing with his body when he trains. And that turkish get up he is doing seems great!!
    I’d very much like to train with a guy like this. Same reason I like Chris Jones so much, they’re absolutely killing it. But this is just training on a very sophisticated level in my opinion

  • Thanks Obi for this wonderful,basic, Practical informative, beautifully crafted work. Happy New Year!!!
    If you could do more videos on nutrition, Step by step eating to loose fat, I know you already have a video on that, but new ones have more info and always help. Thanks again!!!

  • Firstly, Just subscribed and watched a good chunk of your videos. Glad to see more genuine knowledge coming to the YouTube fitness world.
    Secondly, I saw a YouTube ad yesterday, is was that damn Vshred plonker, mispronouncing ‘somatotypes’ and generally being his annoying self. What are your thoughts on this and also your thoughts on somatotypes, I’ve seen people preaching they are nonsense.

  • Good instructional workout. This is my first time checking out your videos. You are knowledgeable and you explain the movements well. I liked and subscribed to your channel. Keep up the good work and I like you enjoy fitness and helping others get healthy.

  • Also the early humans were fitter and stronger because they didn’t have Pizza and wine and they didn’t sit around watching Netflix all day

  • Great video…if you visit Fresno I would like to collaborate on a training video…I like your philosophy of embracing diff exercise ideas….

  • I did this workout 3 different times and could not sleep, each time it took almost 20 hours for my body to finally rest. Love it no jarring on my joints, but man if I could only fall asleep afterwards!!

  • 100% agree with every second of this video. From movement patterns being a sub-category of functional training…to barbells…to corrective exercise. Overall, as someone with a Masters in ES, this is about the only fitness channel i can watch for an extended period of time without questioning whether or not they actually understand the material that they are presenting.

  • I have an injury so balancing on my left foot is a little hard for me but am still doing my best, I love all the moves don’t catch them all as yet but I’m determined to do.♥️��

  • Man, I’ve been utilizing workout channels for years. I believe.I have been receiving a first rate education. However, I must say your training style is the best I have encountered thus far. I did your functional training protocal today and it may be the best work out I ever had. I feel so blessed by it. It is a body healing, strengthening, and balancing work out. Please don’t stop doing what you do. They say “only when the student is ready will the teacher appear.”. I must be ready for that next level because that functional training regiment is out of this world. Thanks again.

  • Umbrella terms are the bread and butter of the fitness industry as health and wellness are for supplements. Gimmicks and fads all hide behind the terms as they bastardize the truth. Any ways great video James.I really wish we could have you at the real weights for real heroes event but I know it would be costly, so ill drop a 20 dollar donation in your name brother.

  • Where do you fit this in to your training. I am doing a 4 days split. Pull legs push cardio. I do abs and back for 15 minutes every day. And a day off when I feel like it. Last time I did 14 days without a break. I think this is a great workout but where to fit in. I am 60 years old.

  • Tomorrow is full body. Going to try overhead kB walking lunges 3-5x. Overhead barbell squats 5 sets. Feet elevated shoulder taps. Decline plank but I don’t have bands. Manmakers 3 to 5 sets of 7-9 reps with the squat and overhead press. Great video

  • these are stretches in the beginning, I learn from a person that actually knows what he is doing. you are not repeat, NOT supposed to stretch before doing an ab workout, for that i’m not a fan, you don’t even know what you’re doing.

  • My knee is hurt and I was wondering what kind of workout I can do during this lockdown which won’t be too heavy on knee and found this workout… Finished it and feeling awesome… Thanks evolve..

  • DB overhead walking lunges: 2:34
    double DB overhead walking lunges: 3:13
    Seated DB overhead press (legs straightened out): 3:53
    OHD Barbell squats: 4:55
    Heel elevated pistol squat: 6:08
    DB widesquat: 7:20
    Feet elevated shoulder taps: 8:55
    9:47
    10:35

  • Dear Obi, have you looked into barefoot shoes and those walking techniques for a great foundation (the foot)? I can recommend it, but starting slowly and giving the feet time to be revived from decades of being immobilized by shoes who took away the healthy challenge from the foot muscles. ����

  • Amazing workout Rebecca!!! I did it all whoo hooo! And I was sweating �� The only thing was that it was hard to see mod 1 and mod 2 for times I needed to make adjustments. The camera guy zoomed out really quickly a lot and so I had to keep rewinding to get the moves done correctly. Other than that, I will definitely be doing this workout again. Thanks so much ��

  • i dont like how the camera focuses on the phases and does so many cut aways. please just be boring and focus dead on on all the bodies. I’m new, and trying to learn all the moves

  • Good instructional workout. This is my first time checking out your videos. You are knowledgeable and you explain the movements well. I liked and subscribed to your channel. Keep up the good work and I like you enjoy fitness and helping others get healthy.

  • Thanks for this video. This will help ke get ready for getting into a department. I’m trying my best to get back on a fd again. I work with a cert team right now. Thank you again.

  • 1. Kang squat
    2. Cossack squat
    3. KB windmill
    5. KB rack carry
    6. KB rack lunges
    7. KB complex
    8. Turkish get ups
    9. Bird dog rows
    10. Rotational plank

    I think for me it’s going to be two workouts of five each..

  • This is a very well explained & calm video to understanding how to train properly. I ‘m gonna use it in my Calisthenics & Functional trainings as well. Thnx very much Obi.

  • Some good ideas but the movements are very linear

    Functional also means being able to change directions & accelerate & decelerate easily. Training with those movements also are important. Think this is grossly overlooked by many people. How can u be functional when the human body changes direction all e time but training & exercise is mostly moving in 1 plane of motion?

  • Thanks so much for this video, I’ve been keen to mix up my workout routine to not get bored. As a newbie to the fitness and strength training world, I find so many of your videos exactly what I’m looking for clarification on and a challenge. Your sweet personality and enthusiasm is refreshing too. x

  • The lesson of the video: it’s better to not lift weights than lift weights because lifting weights can lead to muscle imbalances and it’s a pain in the butt to correct it.

  • Great workout, thank you so much for putting this together! Love the instruction and helpful info. I also enjoyed the side comments from your team members. Only negative was that the zoom-ins were a bit quick. Would love more time on the Y,W,T balance move and the ballet squatlove those moves!

  • Thanks James, I thought I understood the rotator cuff but you explained it much much better. Well done, good to see you over 14k and growing.

  • Sometimes I have about ten minutes to get a workout in, doing Turkish getups or manmakers are worth the effort on busy days for me, thanks!

  • Thank you Rebecca Kennedy! This is an awesome routine to follow! As a former martial arts / dancer, these movements you have shared, feel engrained but the sequencing is wonderful! Unique too! Peace, Eric.

  • Just came across this video. What do you think about doing this exercises together on a rest day for on overall light mobility recovery workout. My weekends are my days off but I would like to start doing some mobility stuff like this on my rest days and stay active

  • You the best bro. Not one training video you have that’s useless. Keep it up great workouts and genuine encouragement and humble at the same time. That makes a world of difference in connecting with all people. Keep it up.

  • nice. well do you know that you can train your vision and be glasses free? optic industry is rigged for you to keep buying stronger glasses. look into it if you want glass free or semi free life. cheers.its about relaxing all eye muscles.

  • Hi Obi I’m a beginner in terms of the whole fitness thing so this video is really helpful. Can I do some of these if not all in a day?

  • This is an awesome workout man. Functional training, IMO, is really the best way to go to get that body you’ve always wanted AND also that energy you’ve always wanted to. Again, great work Obi!

  • Thx sir for another insightful video on the rotator cuff one of the most utilized muscle groups, the impingement of the rotator cuff has prohibited the progress of my training & probably for many other types of sport imaginable. I have sustained this most irritating injury for months without relief, why is it so difficult & so long to heal?

  • Rebecca and you all guys are amazing, it’ been such a great, high mood workout, thanks a lot for this experience, I’m truly evolving!

  • Great stuff! I love using bands to teach pistol squats, bands are great for helping people learn and progress with body weight exercises. KBs are also easy to throw in car and take to clients, I am offering that a lot now in Days of the virus.

  • Been wanting to start implementing functional training into my weekly routine. I think I’m going to follow this entire video for a “Functional Strength Friday”. Thanks for the vid!

  • Rebecca and you all guys are amazing, it’ been such a great, high mood workout, thanks a lot for this experience, I’m truly evolving!

  • Now I’m feeling strong because I got 3kg of lean muscle in 1 month. I only visited website called Next Level Diet and they provided me with diet plan, training plan with amazing tips. Believe me!!! #*Next Level Diet*

  • You the best bro. Not one training video you have that’s useless. Keep it up great workouts and genuine encouragement and humble at the same time. That makes a world of difference in connecting with all people. Keep it up.

  • Functional training may seem ambiguous, but it only takes a little bit of common sense to see what it refers to.

    People call it functional training, because it is exercises that will train you in movements that you are more commonly using in day to day life and in your sporting activities.

    For instance there is next to no functional use for pushing a machine chest press. Never in your day to day life will you call upon your pecs to push a set weight in a set motion and angle.

    And this transfers to some degree to barbells. While it does have an element of application to sporting movements, I have seen so many guys able to bench well over their own bodyweight, but couldn’t even dream of doing a Planche press up

  • Where do you fit this in to your training. I am doing a 4 days split. Pull legs push cardio. I do abs and back for 15 minutes every day. And a day off when I feel like it. Last time I did 14 days without a break. I think this is a great workout but where to fit in. I am 60 years old.

  • Yeah but since you can’t do a 300lbs external rotation it doesn’t look cool therefore not gonna happen. Bro.

    All kidding aside thanks for the video very helpful.

  • 1. Kang squat
    2. Cossack squat
    3. KB windmill
    5. KB rack carry
    6. KB rack lunges
    7. KB complex
    8. Turkish get ups
    9. Bird dog rows
    10. Rotational plank

    I think for me it’s going to be two workouts of five each..

  • The lesson of the video: it’s better to not lift weights than lift weights because lifting weights can lead to muscle imbalances and it’s a pain in the butt to correct it.

  • That decline plank +resistance is supreme! Adding that to my regiment. My question would be would you incorporate it on a leg day or a chest day? Or specifically a core finisher?