Workout of the week: 35-min functional strength workout

12th March 2021

JAKOB RITTER

Personal Trainer at EVO Fitness Mariahilfer Straße

Jakob is a highly experienced personal trainer who specializes in health and mobility training. He supports his customer with weight loss, as well helps to build a strong muscular body.

Follow him on Instagram: @fitterritter

Book a PT session: jakob.ritter@gmx.at

35-MIN FUNCTIONAL STRENGTH WORKOUT

ALL LEVELS / functional strength workout / 35 minutes

Equipment: Dumbbells, sandbag, bench & cable station

Functional strength training is a form of exercise that mimics the movements we use in our daily lives. It improves our strength, flexibility and agility that everyday life activities like squatting, reaching or carrying bags demand from our bodies.

Typically, functional strength workouts target the whole body and not just separate muscle groups. Therefore, they help to build an overall strong, flexible and less injury prone body.

Jakob Ritter, our personal trainer from EVO Mariahilfer Straße in Vienna, is the mastermind (and body) behind this week’s functional strength workout.

The workout will last 35 minutes and will train your full body. It consists of 5 exercises. Each exercise is to be performed for 3 sets before you move to the next exercise.

Angled arm raise
Crawling push-up
Deadlift to row
Weighted crunch with sandbag
Low-pulley squat to shoulder press

The number of repetitions will vary — we will indicate the exact number below each exercise.

WORKOUT SETUP

5 exercises
Each exercise to be performed for 3 sets
35 minutes
Equipment: dumbbells, sandbag, bench & cable station

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Dumbbells = water bottles filled with water and / or sand
Sandbag = bag with some weights, such as books, cans of food
Bench = stool or chair
Cable station = bag with some weights, such as books, cans of food

Alternative exercises

Angled arm raise – perform this exercise in a standing position. While performing the arm movement, keep your core tight and squeeze you shoulder blades together.
Low-pulley squat to shoulder press – perform the same movement using a bag with some weights inside.

WORKOUT EXERCISE LIST

1 – ANGLED RAISE COMBO

15 reps, 3 sets

Set up a workout bench at a 45-degree angle.
Grab two appropriately weighted dumbbells. This movement usually demands lighter weights.
Start the exercise by lying face down with your arms slightly bend on each side of the bench.
Now lift your arms in a round motion as indicated in the instructional video.
Hold the top position for a moment and slowly return your arms to your sides.

2 – CRAWLING PUSH-UP

12 reps, 3 sets

Look for soft ground (in the gym, we use the synthetic turf area) and set up in the starting position of a push-up. Your body should be very stable.
Now do a push-up by bending your arms and letting your elbows come slightly backwards towards your core.
Once you have lowered your body to the ground, push yourself up explosively.
Now crawl forward for about half a meter and repeat steps 1-3.

3 – DEADLIFT TO ROW

12 reps, 3 sets

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

4 – WEIGHTED CRUNCH WITH SANDBAG

15 reps, 3 sets

Look for soft ground and set yourself up, laying down with your face towards the ceiling.
Have your legs up and hold a sandbag in your hands like indicated in the instructional video.
Now slightly roll your upper body up while trying to point the sandbag towards the ceiling.
The motion is relatively short, yet quite demanding. Hold at the top for a moment.
Now slowly return to the starting position.

5 – LOW-PULLEY SQUAT TO SHOULDER PRESS

12 reps, 3 sets

Attach two handles to the lowest position possible on a pulley station.
The exercise’s starting position is standing up straight with your elbows bend and a handle in each hand.
Slowly squat down while keeping your upper body straight.
Once you’ve reached the lowest position, explode back up and push your arms up towards the ceiling.
Hold at the top for a moment and slowly return to the lowest position.