Table of Contents
Introduction 6
Functional Fitness Basics 8
10
12
14
16
18
20
Exercises 24
Locomotion
Fast feet 26
Side-to-side 28
Side shuffle 30
March in place 32
High knee and reach 34
Farmer's walk 36
Skaters 38
Step-ups 40
Cross-country skiers 42
Faux jump rope 44
Chair mountain climber 46
Switch jumps 48
Pushing
One-arm military press 50
Chair dips 52
Inclined push-ups 54
Curl and Arnold press and reach 56
Chest opener 58
Push press 60
One-arm chest press 62
One-leg arm raise 64
Jumping wall push-ups 66
Gunslinger 68
Shot-put press 70
Pulling
Suitcase row 72
Lawn mower row 74
Staggered reverse fly 76
Arm pullovers 78
Upright external rotation 80
Bent row and hammer curl 82
Wall angel 84
One-arm snatch 86
Bird dog 88
High plank row 90
Stiff-leg deadlift and shrug 92
Seesaw row 94
Curl From one leg 96
Rotation
Standing elbow to knee 98
Split stance runners 100
Wood chop 102
Knee chop 104
Side-to-side punch 106
Standing twist 108
Standing oblique rotation 110
Rotational goblet squat 112
Crossover toe touch 114
High plank reach-through and fly 116
Windmill 118
Over-the-shoulder squat 120
Diagonal chop 122
Raising and lowering
Suitcase squat 124
Walking reaching lunge 126
Reverse lunge with twist 128
Posterior swing 130
Good morning 132
Sumo deadlift and upright row 134
Hip-ups 136
Earthquakes 138
Lateral step-ups 140
Overhead squat 142
Stationary lunge and curl 144
Side lunge 146
Split squat and thruster 148
150 Workout Routines
Warm up 152
5-minute kick-start 153
Cardiovascular endurance 154
Beginner total body 156
Low-intensity strength 157
Speed and agility 158
Balance and stability 160
Total-body mobility 161
Cross-training 162
Calorie-burning HIIT 164
Prehabilitation 166
Posture improvement 167
Core strength 168
Total-body strength 1 170
Total-body strength 2 172
Lower-back strength 174
Upper-body strength 175
Lower-body strength 176
Low-impact aerobic 178
Cool down 179
180 Fitness Programs
Beginner 182
Intermediate 184
Advanced 186
Index 188
About the author / Acknowledgments 191
