Functional Fitness Exercises

Instructions for Easy Bicep Curls (With no weight)

1. Stand tall and upright with your feet hip-width apart.

2. Keep your shoulders and elbows stable and close to your sides throughout the movement.

3. Starting with your arms extended down by your sides, bend your elbows and bring your fists up towards your shoulders.

4. Slowly lower your fists back down to the starting position.

Instructions for Standard Bicep Curls (With Weights)

1. Stand tall and upright with your feet hip-width apart, holding a 1-2kg weight or water bottle in each hand with your palms facing forward.

2. Keep your shoulders and elbows stable and close to your sides throughout the movement.

3. Bend your elbows and bring the weights up towards your shoulders.

4. Slowly lower the weights back down to the starting position.

Instructions for Advanced Bicep Curls (Hammer Curl with Weights)

1. Stand tall and upright with your feet hip-width apart, holding a 1-2kg weight or water bottle in each hand with your palms facing inwards towards your body.

2. Keep your shoulders and elbows stable and close to your sides throughout the movement.

3. Bend your elbows and bring the weights up towards your shoulders.

4. Slowly lower the weights back down to the starting position.

Instructions for Easy Lateral Raises (With no weights)

1. Stand tall and upright facing forward with both hands clenched into fists.

2. With your elbows slightly bent, slowly raise both arms outward to the sides until they reach shoulder level.

3. Slowly lower your arms back down to your sides.

4. Keep your body upright throughout the movement.

Instructions for Standard Lateral Raises

1. Stand tall and upright facing forward, holding a light weight or water bottle in each hand.

2. With your elbows slightly bent, slowly raise both arms outward to the sides until they reach shoulder level in a slow, controlled manner.

3. Slowly lower your arms back down to your sides.

4. Keep your body upright throughout the movement.

5. Repeat this movement.

Instructions for Easy Push ups (Wall Push ups)

1. Stand about 2 steps away from a wall.

2. Start with both hands placed flat on the wall at shoulder-width apart and arms straight.

3. Keeping your body straight, slowly bend your arms to bring your chest towards the wall.

4. Slowly push back to the starting position.

Instructions for Standard Push ups (Can do with knees down)

1. Start with both hands placed flat on the floor at shoulder-width apart, with your wrists directly below your shoulder

2. Keep your back straight and your body in a straight line throughout the movement.

3. Slowly lower your body towards the floor, then push back up to the starting position.

4. You may keep your knees on the floor for support if needed.

Instructions for Advanced Push ups (Diamond Push-ups)

1. Start with both hands placed flat on the floor, forming a diamond shape by touching your thumbs and index fingers together directly below your chest.

2. Keep your back straight and your body in a straight line throughout the movement.

3. Slowly lower your body towards the floor, then push back up to the starting position

Instructions for Easy Triceps Kickback (With no weights)

1. Stand with your feet together and your knees slightly bent, then hinge forward from your hips, keeping your back straight.

2. Clench both hands into fists with your elbows bent and close to your sides.

3. Slowly push both forearms back, squeezing your triceps until your arms are straight.

4. Slowly bring your forearms back to the bent position.

Instructions for Standard Triceps Kickback (With 1-2kg weight or water bottle)

1. Stand with your feet together and your knees slightly bent, then hinge forward from your hips, keeping your back straight.

2. Hold a light weight or water bottle in each hand, with your arms hanging by your sides.

3. Lift your upper arms up, keeping them close to your body with your elbows bent.

4. Slowly push both forearms back, squeezing your triceps until your arms are straight.

5. Slowly bring your forearms back to the bent position.

Instructions for Advanced Triceps Kickback (With 1-2kg weight or water bottle)

1. Stand with your feet together and your knees slightly bent, then hinge forward from your hips, keeping your back straight.

2. Hold a light weight or water bottle in each hand, with your arms hanging by your sides.

3. Lift your upper arms up, keeping them close to your body with your elbows bent.

4. Slowly push both forearms back, squeezing your triceps until your arms are fully extended straight behind you.

5. Hold this position for 5 counts, then slowly bring your forearms back to the bent position.

Instructions for Basic Burpees (Gentle Burpee)

1. Start in a standing position, then squat down and place both hands flat on the floor slightly in front of your feet, keeping your hands in this position throughout the movement.

2. Keeping your hands firmly on the floor, step your left leg back, followed by your right leg, so that your hips are raised up with your body forming an inverted V shape.

3. Keeping your hands firmly on the floor, step your left leg forward, followed by your right leg, so that your feet are back between your hands in a squat position.

4. Push through your feet to stand back up.

Instructions for Standard Burpees

1. Start in a standing position, then squat down and place both hands flat on the floor slightly in front of your feet, keeping your hands in this position throughout the movement.

2. Keeping your hands firmly on the floor, jump both legs back simultaneously into a straight-arm plank position, keeping your core tight and your stomach from sagging.

3. Keeping your hands firmly on the floor, jump both legs forward simultaneously so that your feet are back between your hands in a squat position.

4. Push through your feet to stand back up.

Instructions for Advanced Burpees (Burpee Push Up)

1. Start in a standing position, then squat down and place both hands flat on the floor slightly in front of your feet, keeping your hands in this position throughout the movement.

2. Keeping your hands firmly on the floor, jump both legs back simultaneously into a straight-arm plank position, keeping your core tight and your stomach from sagging.

3. Perform a push up by slowly lowering your chest towards the floor, then pushing back up to the plank position.

4. Keeping your hands firmly on the floor, jump both legs forward simultaneously so that your feet are back between your hands in a squat position.

5. Push through your feet to stand back up, and optionally jump up off the floor at the top.

Instructions for Easy Calf Raises (Two Feet Calf Raises)

1. Stand tall and upright facing forward, holding onto a wall or the back of a chair for support.

2. Slowly raise your heels off the ground by rising up onto your tiptoes.

3. Hold briefly at the top, then slowly lower your heels back down to the ground.

4. Repeat this movement.

Instructions for Standard Calf Raises (Single Leg Calf Raises)

1. Stand tall and upright facing forward, holding onto a wall or the back of a chair for support.

2. Lift one foot slightly off the ground, shifting your weight onto your standing leg.

3. Slowly raise your heel off the ground by rising up onto your tiptoes on your standing leg.

4. Hold briefly at the top, then slowly lower your heel back down to the ground.

5. Repeat this movement, then switch to the other leg and repeat the same movement.

Instructions for Advanced Calf Raises (Single Leg Calf Raises with Weights)

1. Stand tall and upright facing forward, holding onto a wall or the back of a chair with one hand for support.

2. Hold a water bottle or dumbbell in your other hand for added resistance.

3. Lift one foot slightly off the ground, shifting your weight onto your standing leg.

4. Slowly raise your heel off the ground by rising up onto your tiptoes on your standing leg.

5. Hold briefly at the top, then slowly lower your heel back down to the ground.

6. Repeat this movement, then switch to the other leg and repeat the same movement.

Instructions for Easy Lunge

1. Stand tall and upright with your hands on your hips.

2. Take one big step forward with your right leg and bend your right knee, keeping your left leg straight behind you.

3. Ensure your right knee is directly above your right ankle when viewed from the front and side.

4. Step your right leg back to the starting position.

5. Repeat the same movement with your left leg.

6. Repeat this movement.

Instructions for Standard Lunge

1. Stand tall and upright with your hands on your hips.

2. Take one big step forward with your right leg and bend both knees, lowering your back knee towards the floor without touching it.

3. Push back up and step your right leg back to the starting position.

4. Repeat the same movement with your left leg.

5. Repeat this movement.

Instructions for Advanced Lunge (Walking Lunge)

1. Stand tall and upright with both arms extended above your head.

2. Take one big step forward with your right leg and bend both knees to about 90 degrees.

3. Push back up and take one big step forward with your left leg and bend both knees to about 90 degrees.

4. Turn around and lunge back in the direction you came from, leading with your right leg then your left leg.

5. Repeat this movement.

Instructions for Easy Squats (Sit & Stand)

1. Place a sturdy chair behind you.

2. Stand in front of the chair with your feet shoulder-width apart and fold your arms in front of your chest.

3. Brace your core and maintain an upright posture as you slowly lower yourself down to sit on the chair.

4. Push back up to a standing position.

5. Repeat this movement.

Instructions for Standard Squats

1. Stand with your feet shoulder-width apart and fold your arms in front of your chest.

2. Brace your core and maintain an upright posture as you slowly lower your body, imagining you are sitting down on a chair, ensuring your knees do not go beyond your toe-line.

3. Once your thighs are parallel to the ground, push back up to a standing position.

4. Repeat this movement.

Instructions for Advanced Squats (Dynamic Squats)

1. Stand tall and upright with your feet together and fold your arms in front of your chest.

2. Step your left foot out to the left, then lower your body into a squat, imagining you are sitting down on a chair, ensuring your knees do not go beyond your toe-line.

3. Push back up and bring your left foot back to the starting position.

4. Step your right foot out to the right, then lower your body into a squat in the same manner.

5. Push back up and bring your right foot back to the starting position.

6. Repeat this movement.

Instructions for Easy Bridge (Basic Glute Bridge)

1. Lie on your back on the floor with your arms resting by your sides and your palms facing down.

2. Bend your knees and place your feet flat on the floor, hip-width apart.

3. Point your toes slightly upward and push your heels firmly into the floor to lift the bottoms off the ground.

4. Hold briefly at the top, then slowly lower your hips back down to the floor.

Instructions for Standard Bridge (Glute Bridge)

1. Lie on your back on the floor with your arms resting by your sides and your palms facing down.

2. Bend your knees and place your feet flat on the floor, hip-width apart.

3. Point your toes upward and push your heels firmly into the floor to lift the bottoms off the ground.

4. Hold this position for 10 counts, then slowly lower your hips back down to the floor.

Instructions for Advanced Bridge

1. Lie on your back on the floor with your arms resting by your sides and your palms facing down.

2. Bend both knees and place your feet flat on the floor, hip-width apart.

3. Straighten one leg and extend it out in front of you, keeping it in line with your other thigh.

4. Push the heel of your bent leg firmly into the floor to lift your hips up off the ground.

5. Hold briefly at the top, then slowly lower your hips back down to the floor.

6. Repeat this movement, then switch to the other leg and repeat the same movement.

Instructions for Easy Crunches (Crunch reach out)

1. Lie on your back on the floor with your knees bent and both feet flat on the floor.

2. Extend both arms straight out in front of you at chest level.

3. Using your core muscles, lift your shoulder blades off the floor and reach your hands forward to touch your knees as best as you can.

4. Slowly lower your shoulder blades back down to the floor.

Instructions for Standard Crunches (Feet-off)

1. Lie on your back on the floor with your knees bent and feet flat on the floor.

2. Raise both knees off the floor, keeping them bent.

3. Place both hands behind your ears without pulling on your head.

4. Tighten your stomach muscles and lift your shoulder blades off the floor, bringing your chest as close to your knees as you can in a slow, controlled manner.

5. Slowly lower your shoulder blades back down to the floor.

Instructions for Advanced Crunches (Bicycle Crunch)

1. Lie on your back on the floor with both knees bent and raised off the floor so that your hips are at about 90 degrees.

2. Place both hands behind your ears without pulling on your head.

3. Extend your left leg straight out while twisting your upper body to bring your right elbow towards your bent left knee.

4. Bring your left knee back in and extend your right leg straight out while twisting your upper body to bring your left elbow towards your bent right knee.

5. Continue alternating sides in a smooth, cycling motion.

Instructions for Easy Leg Raises (Modified Leg Raise)

1. Lie on your back on the floor with your arms resting by your sides and your palms facing down.

2. Bend your knees and place both feet flat on the floor, kept together.

3. Slowly lift both knees towards your chest, then slowly lower them back down to the floor.

Instructions for Standard Leg Raises

1. Lie on your back on the floor with your arms resting by your sides, palms facing down, and both legs extended straight out.

2. Breathe in as you slowly raise both legs straight up towards the ceiling.

3. Breathe out in a controlled manner as you slowly lower both legs back down to the floor.

4. Ensure your lower back remains in contact with the floor throughout the movement and does not lift off the ground.

Instructions for Advanced Leg Raises (Flutter Kicks)

1. Lie on your back on the floor with your arms resting by your sides, palms facing down, and both legs extended straight out.

2. Tighten your core muscles and ensure your lower back remains in contact with the floor throughout the movement and does not lift off the ground.

3. Raise both legs slightly off the floor, then alternate kicking each leg up and down in a small, controlled fluttering motion, keeping both legs straight throughout.

Instructions for Easy Planks

1. Place a mat or folded towel under your elbows for comfort if needed.

2. Position yourself face down, resting on your forearms with your elbows directly below your shoulders.

3. You may keep your knees on the floor for support.

4. Lift your core up off the floor, keeping your body as straight as possible.

5. Hold this position.

Instructions for Standard Planks (Straight-Arm Plank)

1. Position yourself face down, resting on your palms with your arms straight but not fully locked out at the elbows, with your hands directly below your shoulders.

2. Lift your core up off the floor, forming a straight line from your shoulders to your hips to your legs.

3. Hold your stomach in to engage your core throughout the movement.

4. Hold this position.

Instructions for Advanced Planks

1. Position yourself in a straight-arm plank position, resting on your palms with your arms straight but not fully locked out at the elbows, and your hands directly below your shoulders.

2. Lift your core up off the floor, forming a straight line from your shoulders to your hips to your legs.

3. Hold your stomach in to engage your core throughout the movement.

4. Slowly raise one arm straight out in front of you, holding briefly before lowering it back down.

5. Repeat with the other arm, alternating between arms in a controlled manner.

6. Repeat this movement.

Instructions for Easy Side Planks (Bent-Knee Side Plank)

1. Lie on your side with your elbow directly below your shoulder and your hip resting on the floor, with your knees bent.

2. Place your top hand on your hip.

3. Ensure your head, shoulders, and hips are in a straight line.

4. Lift your hip up off the floor and hold for the designated number of seconds.

5. Repeat on the other side.

Instructions for Standard Side Planks

1. Lie on your side with your elbow directly below your shoulder and your hip resting on the floor, with your legs extended straight out.

2. Place your top hand on your hip.

3. Lift your hip up off the floor, ensuring your head, shoulders, hips, and ankles are all in a straight line.

4. Hold for the designated number of seconds, then slowly lower your hip back down to the floor.

5. Repeat on the other side.

Instructions for Advanced Side Planks (Side Plank with Leg Raise)

1. Lie on your side with your elbow directly below your shoulder and your hip resting on the floor, with your legs extended straight out.

2. Place your top hand on your hip.

3. Lift your hip up off the floor, ensuring your head, shoulders, hips, and ankles are all in a straight line.

4. Slowly raise your top leg upwards, maintaining your balance and keeping your body in a straight line.

5. Hold for the designated number of seconds, then slowly lower your leg back down.

6. Repeat on the other side.

Instructions for Easy Superman (Modified Half Superman)

1. Lie face down on the floor with both arms stretched straight out above your head.

2. Slowly lift both arms up off the floor, then slowly lower them back down.

Instructions for Standard Superman

1. Lie face down on the floor with both arms stretched straight out above your head.

2. Simultaneously lift both your arms and legs off the floor, keeping your stomach on the floor.

3. Hold this position for 10 counts, then slowly lower your arms and legs back down to the floor.

Instructions for Advanced Superman (Kneeling Superman)

1. Start in a 4-point kneeling position with your hands directly below your shoulders and your knees directly below your hips.

2. Simultaneously extend your left arm straight out in front of you and your right leg straight out behind you.

3. Hold this position for 10 counts, then slowly bring your arm and leg back down.

4. Repeat on the other side by extending your right arm straight out in front of you and your left leg straight out behind you.

5. Hold for 10 counts, then slowly bring your arm and leg back down.

Instructions for Easy Trunk Twisting

1. Stand tall and upright with your feet shoulder-width apart.

2. Slowly rotate your torso to the left, then back to the centre, then to the right, then back to the centre in a smooth, controlled motion.

3. Repeat this movement.

Instructions for Standard Trunk Twisting (Seated Trunk Twisting)

1. Sit upright on the floor with both legs resting on the floor in front of you.

2. Slowly rotate your torso and arms to the left, then back to the centre, then to the right, then back to the centre in a smooth, controlled motion.

3. Repeat this movement.

Instructions for Advanced Trunk Twisting

1. Sit upright on the floor with both feet raised off the floor, balancing on your sitting bones.

2. Hold a weight or water bottle with both hands in front of you.

3. Slowly rotate your torso and arms to the left, then back to the centre, then to the right, then back to the centre in a smooth, controlled manner.

4. Repeat this movement.

Instructions for Easy Mountain Climber

1. Start in a straight-arm plank position with both hands flat on the floor directly below your shoulders, arms straight but not fully locked out at the elbows, and your body forming a straight line.

2. Slowly bring your left knee towards your left elbow, then slowly bring it back to the starting position.

3. Slowly bring your right knee towards your right elbow, then slowly bring it back to the starting position.

4. Repeat this movement.

Instructions for Standard Mountain Climber

1. Start in a straight-arm plank position with both hands flat on the floor directly below your shoulders, arms straight but not fully locked out at the elbows, and your body forming a straight line.

2. Bring your left knee towards your left elbow, then quickly switch by bringing your right knee towards your right elbow.

3. Continue alternating between legs in a smooth, continuous stop motion.

Instructions for Advanced Mountain Climber (Mountain Climber Twist)

1. Start in a straight-arm plank position with both hands flat on the floor directly below your shoulders, arms straight but not fully locked out at the elbows, and your body forming a straight line.

2. Tighten your core throughout the movement.

3. Bring your left knee towards your right elbow, then quickly switch by bringing your right knee towards your left elbow.

4. Continue alternating between legs in a smooth, continuous and non-stop motion.