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[Guest Post]: Functional Training, Tina from PureFit

Today, we have a special guest blogger! Tina from PureFit is here to tell us all about the importance of functional training, plus she shares an easy workout you can do at home.  She is a personal trainer and nutrition coach based in Brisbane and we're so glad she's sharing her knowledge with us!


As a Personal Trainer, I see people all the time who look for the latest and greatest in fitness, exercises to target certain areas, or exercises they must do for fat loss. I believe any exercise is beneficial, but I like to educate on the importance of training your body for long-term health using functional training. Think of functional training as your stepping stone to reaching your goals!

Functional training is training your body for everyday activities so you can perform even the most basic of tasks. Functional exercises will use all the major muscles in your body and use multiple joints at one time. For example, a squat is a functional exercise because it uses the muscles you would use in sitting down and getting back up, or picking up objects from the ground. It will also use your hip and knee joints at once. Other examples of functional exercises include lunges, step ups, pushing exercises (e.g. push ups), pulling exercises (e.g. rows), and core exercises (e.g. plank and mountain climbers).

Functional exercises have many benefits, notably:

  • They will make everyday tasks much easier to manage as your body ages.
  • They have the ability to reduce the risk of injury and improve your quality of life.
  • The exercises can work your flexibility, core, mobility, posture and balance.
  • They are the building blocks of advanced exercises and workouts (for example, once you have good technique with your squat, you can add in kettlebell swings). This means that your body will have a better understanding of technique and it will be easier to incorporate a range of exercises to help you get fit, lose fat, or whatever your goal may be!

Sample Functional Training Workout

  1. Squats
  2. Push ups
  3. Static lunges with medicine ball* rotation
  4. Rows using a resistance band* (theraband)
  5. Step ups holding a weight*
  6. Plank
  7. Mountain Climbers

Do 12-15 reps and three sets of each exercise before moving onto the next.

*  If you don’t have these at home, you can use another weighted object around your house. Otherwise, you can find these items at department or sporting stores, or even keep a look out for second hand ones.


For more great tips, you can find Tina over at www.purefitpt.com.au or follow her on Facebook.

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