One of the greatest functional exercises out is the Turkish Get-up. I personally have a love/hate relationship with these and once you give them a try (if you haven’t already), I’m sure you will know exactly what I mean.
Perform 3 sets of 10 reps on each side, doing 10 on one side, and then the other.
Here’s how it goes:
Lie supine (flat on your back) on floor. Position dumbbell straight above shoulder with arm straight and vertical. Lie other arm out to side.
Slowly stand up while keeping arm with dumbbell straight and vertical. Assist by using free arm, pushing off into floor.
Slowly reverse movement by lying down on floor.
The goal is to get up and down seamlessly, without jerky transitions. A Kettlebell may be used instead of dumbbell. If kettlebell is used, place it to side so it can be picked up while lying down with both hands and pressed up with one arm. The kettlebell may also be returned to floor with both hands at finish of exercise to protect joints.
This video clip might help
How is this considered functional, you might ask. Simple tasks such as having to get up off of the floor with nothing around but your own body to help you are things we tend to take for granted. This is considered a total body move and trust me, you will feel your ENTIRE body working- why not practice things we have to use every day?! Tighten your core and GET-UP!
Train hard. Eat clean. Live happy.