Functional Fitness Movements List: Fitness is defined as as the combination of these ten recognized general physical skills:
|Cardiovascular/ Respiratory endurance||Stamina|
Functional Fitness aims to use movements and exercises that will improve one’s performance in these ten general physical skills, such as running, jumping, throwing, lifting, and other functional movements. Here is a list of movements commonly used in functional fitness workouts that will improve your level of fitness.
Movements for cardio, speed, and stamina
- Sled push/pull: Running while pushing or pulling a weighted sled.
- Double under: Two turns of the jump-rope per jump.
- Rowing: On a rowing machine, a combination of pulling with the arms and pushing with the legs.
- Running: This one is obvious.
Movements strength, agility, and flexibility
- Triceps dip: Support yourself on shoulder-width handholds (usually parallel bars) with straight arms, bend the elbows to a 90-degree angle, then straighten arms.
- Ring dip: A triceps dip on gymnastics rings.
- Muscle up: A combination of a pull up to ring dip, which allows you to use arm strength to lift yourself up and over a handhold from a hanging position.
- Bar muscle up: A muscle up using a pull-up bar.
- Ring muscle up: A muscle up using the gymnastics rings.
- Pull up: Starting from a hanging position, using your upper body strength to pull your chin up and over your handhold.
- Front lever pull up: A pull up while holding your body in a horizontal line.
- Jumping pull up: Quick, small pull ups in which your feet return back to the ground after each jump.
- Towel pull up: A pull up hanging from a towel to work your grip.
- Weighted pull up: A pull up with a weight around your waist.
- Knees to elbows: Using your abdominal muscles to bring your knees to your elbows while in a hanging position.
- Toes to Bar: Using your abdominal muscles to bring your toes to the bar from which you are hanging by your hands.
Movements for strength, power, and balance
- Clean: A weight lift starting from the ground that requires using the upwards momentum of a jump and front squat to bring the weight up to the shoulders.
- Barbell clean: A clean using a barbell.
- Kettlebell clean: A clean using a kettlebell.
- Hang clean: A clean starting from the hanging position.
- Power clean: A clean without dropping into a full front squat to catch the weight. A minimal jump and dip of the body separates a power clean from a regular clean.
- Clean and jerk: A full clean, then jerk the barbell overhead after arriving at the shoulders.
- Jerk: A weight lift starting from the shoulders &, ending above the head, using the upward momentum of a hip thrust.
- Squat: With a barbell resting on the shoulders, bending at the knees and sinking into a sitting position, then straightening back up.
- Air squat: A full squat with no extra weight (barbell or dumbbells).
- Overhead squat: A squat while holding a weight overhead.
- Front squat: A squat with the barbell racked in the front, at shoulder level.
- Jumping squats: Jumping upwards after rising from each squat.
- Pistol: A one-legged squat that requires immense strength and balance.
- Snatch: A weight lift that brings the weight from the ground to overhead in one smooth movement.
- Barbell snatch: A snatch done with a barbell.
- Dumbbell snatch: A snatch done with a pair of dumbbells.
- Kettlebell snatch: A snatch done with a kettlebell.
- Hang snatch: A snatch with the weight starting from a hang.
- Split snatch: A snatch landing with split footholds.
- Bench press: From a laying position, using your arms to raise and lower a barbell from the chest.
- Push press: Pushing a weight from the shoulders to overhead in combination with a small dip in the knees.
- Dumbbell split lift: Pushing a pair of dumbbells overhead in combination with a jump into a split foothold.
- Deadlift: A barbell lift starting from the ground, in which one engages the legs and core to lift the weight from the ground to a hang.
- Farmer’s Walk: Grab two heavy plates or dumbbells (one in each hand) and walk as far as you can without dropping them.
- Thruster: A barbell lift starting from shoulder height, in which one performs a squat, then pushes the barbell overhead during the rise to standing position.
Movements for accuracy, power, and coordination
- Ball slams: Lifting a weighted ball overhead, slamming it down, and picking it up immediately from the rebound.
- Kettlebell swing: Lifting a kettlebell through the range of motion from a hang to overhead.
- Wall ball shot: With a weighted ball, descend into a squat, and heave the ball upwards at the wall during the upwards movement of the squat, then catch the ball on the rebound.
- Box jump: Jump up and back down from a box (usually 20-24 inches high).
Bodyweight movements for stamina and strength
- Push ups: From a plank position, lowering yourself to the ground and back up using your arms.
- Plyo-push up: A push up that uses explosive force on the upward movement so the hands leave the ground and clap at the top of each push up.
- Handstand push up: From a handstand, bending your arms to lower your head to the ground, then back up.
- Sit Ups: The basic movement of bringing your torso from a laying position to a sitting position.
- GHD sit ups: Glute Ham Developer sit ups are sit-ups done on the Roman chair.
- Inverted sit ups: Sit ups done from an upside-down hanging position.
- Burpee: Starting from a standing position, descend into a plank, do a push up, jump up to a squat, and then straighten back up to the original standing position.
- V-Up: From a lying position, use your abs to bring your arms and legs up to meet in the middle.