You only need this 3-move dumbbell workout for muscle building and functional fitness

Functional fitness training means that you move your body using multi-joint, multi-muscle compound exercises, targeting, strengthening and building muscle throughout your body.

Using exercises such as pull, lunge, or push, you can build functional strength, muscle, and power, all of which lie under that big ol’ functional umbrella of weighted and weightless workouts.

When the word “functional” is used in the fitness industry, it means that exercises serve a purpose for your body in and out of the gym environment. This means that the movement patterns are similar to familiar everyday activities such as jumping, climbing or walking. Grab your best adjustable dumbbells and read on.

Functional workouts are effective and efficient, making them the best choice for those looking to gain lean muscle mass, lose weight, and strengthen muscles large and small.

This three-movement full-body workout is set up “on time,” so aim to complete it as quickly as possible. Here it is.

Functional fitness training in 3 movements to try

In time:

15-12-9-6

10 burpees after each round

Complete 15 reps of your first exercise, then move on to the next exercise. After completing 15 reps of all three, perform 10 burpees before moving on to the next round of 12 reps per move. Continue until you’ve completed 6 reps per exercise and finish with 10 burpees.

1. Overhead walking lunges with dumbbells

The move tests arm strength, shoulder stability, and the range of motion to keep the weights extended overhead. You’ll also need a lot of back activation and core strength to stay high through your spine and protect your lower back as you move. If you struggle to lift the weights overhead for the set reps, shoulder-load them instead. Either way, be prepared to work hard with your legs.

As:

• Start with a dumbbell in both hands and extend both arms overhead with the weights stacked across your shoulders
• Engage your back, core and shoulders and step your left foot forward into a lunge, bending your knees as you lower your body
• Keep your spine neutral as you lightly tap your back knee into the floor
• Press your front heel to stand up and step your right foot forward. Repeat.

2. Renegade row with dumbbells to do push-ups

Renegade Rows target the back and biceps muscles, engage the core and shoulders, and challenge lower back strength and overall stability. The plank position targets each major muscle group, and pushups target the triceps, anterior deltoids, and pectoral muscles. Together, it’s a powerful functional move that targets most muscles.

As:

• Start in a plank position with a dumbbell in each hand, shoulders stacked over your wrists
• Engage your core. With control, bring one arm back toward the hip until the elbow is slightly higher than the torso, then slowly lower it to the floor below the shoulder to the starting position
• Repeat with the other arm, then bend both elbows and lower your chest to the floor to perform a push-up
• Engage your stomach and glutes as you push the ground back into a plank position. This is a repeat.

Find everything you need to know about the benefits of renegade rows and pushups here.

3. Cleaned and pressed dumbbells

This move targets muscles along the back and front of your body, including your glutes, abs, pectoral muscles, anterior deltoids, and triceps, as well as your legs and lower back.

As:

• Start with two dumbbells (or kettlebells) directly in front of you and your feet hip-width apart
• Squat down and grab a dumbbell in each hand, then drive through your feet and back up to a standing position, keeping your core engaged
• As you stand up, swing the dumbbells over your shoulders with a flat back, then push them overhead
• Lower the weights to the floor with control and repeat.

Here’s the complete info on single-arm cleans and presses for an alternative if you don’t want to work with two weights, plus tips for perfecting your form.

Verdict

The benefits of functional training are endless, and extensive research has shown that it could improve fitness, speed, muscle strength, power, balance and agility, flexibility, and even muscular endurance.

Additionally, functional resistance exercises can be used like cardio to strengthen the heart and lungs, and adding them regularly to exercise programs could result in daily routine and ability to move or better overall performance.

If you don’t have dumbbells, consider trying kettlebells, resistance bands, or just your body weight, a form of training called calisthenics. So whether you prefer strength training programs or testing your cardiovascular fitness, functional exercises should be in there somewhere.

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