Functional Exercises
Functional: 21 exercises with step-by-step instructions, form tips and the muscles worked.
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5 Sec Fist Against ChinSternocleidomastoid, Scalenes -
Alternating hamstring curl with punchBiceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus, Deltoids -
Balance Board (VERSION 2)Quadriceps Femoris, Hamstrings, Rectus Abdominis, Obliques -
Balloon DrillQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus -
Barbell overhead lungesQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Deltoids -
bodyweight full squat with overhead front raiseQuadriceps Femoris, Deltoids, Gluteus Maximus, Gluteus Mideus -
Boxing jabDeltoids, Triceps Brachii -
Boxing left hookDeltoids, Triceps Brachii, Biceps Brachii -
Boxing left uppercutDeltoids, Biceps Brachii, Triceps Brachii -
Boxing right crossDeltoids, Triceps Brachii -
Boxing right hookDeltoids, Triceps Brachii, Biceps Brachii -
Boxing right uppercutDeltoids, Biceps Brachii, Triceps Brachii -
Cable twisting overhead pressDeltoids, Obliques, Rectus Abdominis -
Diagonal punchPectoralis Major, Deltoids -
Dumbbell farmer walksForearm Flexors, Trapezius, Deltoids -
Dumbbell Iron CrossQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Deltoids -
Dumbbell lunge to overhead pressQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Deltoids -
Dumbbell Press SquatQuadriceps Femoris, Deltoids, Gluteus Maximus, Gluteus Mideus -
Dumbbell single arm overhead lungeQuadriceps Femoris, Deltoids, Gluteus Maximus, Gluteus Mideus -
Dumbbell squats to shoulder pressQuadriceps Femoris, Deltoids -
Kettlebell thrusterDeltoids, Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus