Day Five

Functional Training

Workout Length

30 minutes

Skill Level

Moderate

Functional movement resembles life’s obstacles and pursuits. Our body was built to move, albeit move in certain ways. With the proper recruitment of the correct muscles, and a good foundation of motor control, we can accomplish plenty! Let’s figure out some new ways to move!

Your Trainer:

Kris Black

Meet Kris, our founder and lead trainer at Signature Methods. Specializing in behavioral change, muscle building, and sports performance, Kris develops personalized workout programs for diverse fitness goals. His approach integrates behavioral science and holistic wellness principles to empower your health journey. Whether you aim to build muscle, enhance athletic performance, or adopt lasting lifestyle changes, Kris offers expert guidance to achieve your fitness aspirations. Experience transformative fitness with us at Signature Methods.

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  • 1
    T-Rotation
  • 2
    Dive Bomber Push-ups
    + Full Workout Description
    • 15 repetitions
    • 15 repetitions

    1. Get on all fours on the floor with your feet hip-width apart and hands shoulder-width apart. Push your hips up as high as possible so that you resemble an inverted V. Keep your back flat with your arms and legs straight but knees unlocked. You should be up on your toes. This is your start position.
    2. As you lower your hips, keep your legs straight but allow your arms to bend as you push forward so that your chest nearly grazes the floor like a dive bomber.
    3. Press back through your hands to full arm extension and repeat for the required number of reps.
    4. Curve your back and extend your arms without locking out; your face should be looking forward the top. Hold for a count and reverse direction, pushing your hips up so that you're back in an inverted V.
    5. Repeat for the required number of reps.

  • 3
    Lizard Man
  • 4
    • 15
    • 15

    1. Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
    2. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again.
    3. Repeat this for the recommended amount of repetitions.

  • 5
    Air Bike

    Concentrate on perfect execution and slow speed.

    + Full Workout Description
    • 25 a side
    • 25 a side

    1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
    2. Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
    3. Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
    4. Go back to the initial position as you breathe in.
    5. Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
    6. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

  • 6
    Dumbbell Front Squat
    + Full Workout Description
    • 15
    • 15

    1. Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides. Clean the dumbbells up to your shoulders so that one end of each dumbbell rests on top of each shoulder. Balance the dumbbells on your shoulder by holding on to dumbbells with elbows facing forward. This will be your starting position.
    2. Keeping your head facing forward, your back straight, and your chest high, squat down by bending your hips back while allowing knees to come forward slightly, keeping your back straight and knees pointed in the same direction as your feet. Descend until your thighs are at parallel, or just past parallel to floor.
    3. To return to the starting position, extend your knees and hips until your legs are straight. Repeat for the recommended number of reps.

Available Packages

Our Holistic Wellness Solutions: Elevating Your Well-being

Welcome to Our Holistic Wellness Solutions, where every aspect of your well-being is nurtured and empowered. Our signature methods are meticulously crafted to guide you on a transformative journey towards optimal health and vitality. From personalized fitness training to practical strategies for active living, we're here to support your unique path to wellness. Prepare to embark on a holistic wellness journey where every step is dedicated to elevating your mind, body, and spirit with Our Holistic Wellness Solutions.

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