Workout of the week: 40-min functional strength workout

31st January 2022

PHILIP IRGANG

Personal Trainer at EVO Lucerne

Philip’s expertise in sports therapy and athletic training, will help you improve your performance in sports and everyday life. He will help you (re)gain a pain-free, fully functional body through movements and exercises specifically tailored to your unique needs. Philip is a highly experienced personal trainer with over 7200 conducted sessions.

Follow him on Instagram: @derbewegungsberater.ch

Book a PT session: [email protected]

40-MIN FUNCTIONAL STRENGTH WORKOUT

ALL LEVELS / functional strength workout / 40 minutes

Equipment: Box, dips bar, and dumbbells

We usually associate strength training with wearying repetitions of the same exercises, each targeting only a particular muscle group. On the other hand, functional strength training is more comprehensive: it usually targets different muscles. Its aim is more than just growing muscle — it’s about making daily chores easier.

This functional strength workout is the perfect example of that. Designed by our personal trainer from EVO Lucerne Philip Irgang, it consists of 6 exercises with 12 reps each. You’ll perform the exercises in a row in 4 rounds non-stop — we’re aiming for near failure. At the end of each round, you’ll get a 90 seconds’ break. All this should take you around 40 minutes.

Loaded box lunge jumps
Dumbbell deadlift
Dumbbell sumo curls
Dumbbell neck press to eccentric side raise
Sumo mountain climbers
Dips

Ready to get stronger?

WORKOUT SETUP

6 exercises
12 reps
4 rounds
90 seconds between rounds
40 minutes
Equipment: Box, dips bar, and dumbbells

WORKING OUT FROM HOME? NO PROBLEM.

Dumbbells = water bottles filled with water and / or sand
Box = stable chair or small table
Dips bar = stable chair or small table

WORKOUT EXERCISE LIST

4 rounds

1 – LOADED BOX LUNGE JUMPS

12 reps each leg

Hold a dumbbell in each hand and stand with feet hip-width apart, placing the dumbbells over your shoulders.
Keep the shoulder set and the core engaged.
Place the right foot over the box, step forward, and bend down the left knee towards the floor. Aim for both knees to bend to 90 degrees. This is your starting position.
Descend, keeping the dumbbells secure, and come back up, finishing the move with a jump.
Repeat 12 times on the right leg before changing legs.

2 – DUMBBELL DEADLIFT

12 reps

Begin in standing, holding a dumbbell in each hand. As the video shows, the dumbbells can be positioned in front of the body; however, if this puts too much stress on your low back, hold the dumbbells by your side.
Engage the core and begin the movement by bending the knees slightly and hinging the hips. Then continue the bending by pushing the hips backwards, lowering the dumbbells as far as comfortable.
At the bottom of the movement, actively engage the glutes, push the feet into the floor and drive the hips upwards and forwards to return to the start position.
Repeat for time or reps.

3 – DUMBBELL SUMO CURLS

12 reps

Grab two dumbbells and hold them with both hands. You should stretch your arms, and the dumbbells should be in front of your waist.
Feet apart (about twice your shoulder width) with your toes pointing out slightly.
Lower your body as far as you can, hips back and knees bent. That’s the starting position.
Now, perform a curl by bringing the dumbbells all the way up to your shoulders by bending your elbows.
Maintain the sumo squat position while you repeat the curls 12 times.

4 – DUMBBELL NECK PRESS TO ECCENTRIC SIDE RAISE

12 reps on each side

Pick one dumbbell and rest it on your right thigh. Lift the dumbbell to shoulder level.
Squeeze your shoulder blades together and move your elbow back, holding the dumbbells behind your ears
Brace your core. Exhale and press the dumbbells straight up, turning it so it’s facing forward.
Keep the dumbbell in line with your shoulders.
Then, it’s the eccentric (negative) phase: in the same movement, face the palm to your right and bring the dumbbell slowly to your thigh.
That’s one rep. Repeat.

5 – SUMO MOUNTAIN CLIMBERS

12 reps

Start this exercise in a high plank position. Engage your core.
Jump with your right foot and place it outside your right hand, keeping both hands on the floor.
From here, jump with your right foot back while simultaneously jumping with your left foot to the outside of your left hand.
That’s one rep; continue to alternate as quickly as possible.

6 – DIPS

12 reps

Grab the bars and boost yourself up. Engage the core, looking forward.
Bend your knees — it will help you with stabilisation.
Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.
Bring yourself back up without locking your elbows.
Repeat.