Workout of the week: 15-min functional strength workout

17th January 2022

ALL LEVELS / functional strength workout / 15 minutes

Equipment: Weight plate, kettlebell, and dumbbells

Strength training isn’t just about getting bigger muscles. In fact, these types of workouts have numerous benefits other than just building muscle. They help you reduce abdominal fat, and they improve your cardiovascular health. Plus, they decrease the chances of you getting injured; they help prevent and manage osteoporosis, and, last but not least, they can help you control your blood sugar levels — all of these resulting in a longer and healthier lifespan.

With benefits like these, you’re left with no excuses not to try this 15-min functional strength workout. A session with only 3 exercises, each to be performed for 40 seconds with 20 seconds rest in between. You’ll have to complete 5 rounds, resulting in 15 minutes total.

Loaded push-up
Kettlebell swings
Deadlift to row

When you’re ready, let’s get stronger!

WORKOUT SETUP

3 exercises
40 seconds on, 20 seconds off
5 rounds
15 minutes
Equipment: Weight plate, kettlebell, and dumbbells

WORKING OUT FROM HOME? NO PROBLEM.

Kettlebell = bag with some weights, such as books, cans of food
Dumbbells = water bottles filled with water and / or sand
Weight plate = books or something similar you can balance on your back

WORKOUT EXERCISE LIST

5 rounds

1 – LOADED PUSH-UP

40 seconds on, 20 off

Place a suitable weight plate on your back. Extend one leg at the time until you’re in a plank position.
Then, keep your 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.
Perform the exercise very slowly – 5-6 seconds down and 5-6 seconds up.

2 – KETTLEBELL SWINGS

40 seconds on, 20 off

Hold the kettlebell with two hands and hinge the hips to initiate a swing.
Rapidly drive hip extension to swing the kettlebell upwards.
Control the downswing with a hip hinge swinging the kettlebell between the legs.
Repeat.

3 – DEADLIFT TO ROW

40 seconds on, 20 off

Standing up proud, hold two dumbbells in each arm.
Now, bend forward until your upper body is almost parallel to the ground. Your back should remain under tension/straight throughout the motion.
Row the dumbbells up and down. Bend your elbows and retract your shoulder blades.
With your arms returned to the lower position, raise your upper body back up.