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The Ultimate Guide for Functional Fitness: Exercises and Workout Plans So you want to learn about functional fitness? Great! We create strength, balance, and flexibility workouts as part of our 1-on-1 Online Coaching Program, so you’ve come to the right place to learn about functional fitness. Have a Nerd Fitness Coach build a custom workout for your exact situation! Learn more here. Plus, we add sweet LEGO photos for good measure.  Here’s what we’ll cover to answer the question: “What is Functional Fitness?” What is functional fitness and why is it important? What are the best functional fitness exercises? What is a functional fitness training workout? Is CrossFit functional fitness? How to build functional fitness (Next steps) Let’s do this thing! What Is Functional Fitness and Why Is It Important? Functional fitness means training your body for everyday activities, and to make daily motion easier and safer. When we practice functional fitness, it’s for activities like: Carrying groceries  Picking up small children Walking in nature Being mobile on the floor  Fighting off sharks Functional fitness seeks to build strength, flexibility, and balance for navigating the physical world and the objects in it. We do this by replicating and practicing movements necessary in the real world: squatting, pulling, pushing, bending, climbing, walking, and running. Personally, I like to think of it as becoming “antifragile,” or being able to physically handle the chaos of life.  So for functional fitness, we prioritize natural movements (squats, pull-ups) over exercises that are done on a machine (leg presses, lat pulldown). Here’s the rationale: in your everyday life, you probably won’t find yourself in a situation where you have to push weights along a guided track…while seated: But you’ll probably find yourself in a situation where you have to lift an object from the floor, then raise it above your head, like loading your luggage into the overhead bin on a plane. So it makes sense to practice: And this too: Here, the kettlebell is substituting for an object you may have to pick up and lift during your everyday life: a book, a pet rabbit, a cursed golden idol, etc. It’s why we encourage free weights instead of machines, because free weights force you to balance and control objects just like you have to in day-to-day life.  Another thing to consider for functional fitness: “compound exercises.”  Compound exercises require more than one muscle group working together for the exercise (squats, pull-ups), so they replicate the way your body actually moves. This would be different from isolation exercises like biceps curls, which more or less train JUST your biceps muscles to move one particular way. Since functional fitness seeks to improve your body’s ability to work as one unit, compound exercises are encouraged! As they say, variety is the spice of life. Let’s give you one last example of functional fitness. Compare running on an elliptical vs going on a short hike: Both will get your heart rate up. But a hike will challenge your stability and balance as you move over uneven terrain. The elliptical, on the other hand, provides a repetitive motion over and over. There is a time and a place for both, but it’s important to introduce variety and instability if your goal is to develop all-around functional fitness. What’s that? You want exact exercises to try?  You got it! The 11 Best Functional Fitness Exercises A functional fitness workout prioritizes natural movements that help us conquer the obstacles and tasks faced in our everyday life. Here Are the Best Functional Fitness Exercises: #1) Squats Squats are one of the most fundamental functional movements in our lives. Getting off the ground, moving in and out of chairs, and shoveling snow will all be easier after a regular squatting practice.  Simple bodyweight squats are a great way to get started, but if this is too tough at first, start with assisted bodyweight squats: Once you get comfortable with a regular bodyweight squat, you can start incorporating weights, like with a goblet squat: If you build up to a 30-pound dumbbell, this move can replicate picking up a small child off the ground. Practical and functional if you’re a new parent.  2) Deadlifts Speaking of picking up stuff off the ground, let’s talk about the deadlift as a part of functional fitness. Moving furniture, grabbing bags of dog food, and taking a sleeping child to bed are all forms of the deadlift. When you start to incorporate the deadlift into your life, you make all these movements easier (and safer).  If you’ve never deadlifted before, it can be a little intimidating. A good place to start might be the Romanian Deadlift with very light dumbbells: If you’re looking for other deadlift variations, or you want to make sure you have proper form, read our full guide with step-by-step instructions on how to deadlift safely. #3) Overhead Press The overhead press is another exercise that will provide benefits in daily life: Placing a cast iron skillet into a top kitchen cabinet Hoisting luggage into the top bin when flying Showing off the piece of the Triforce you just scored Performing the overhead press will not only increase your upper-body strength, but it will also strengthen your core, since you balance and stabilize yourself while standing and lifting. Compare this to the bench press, where the bench itself offers support during the movement. Again, some lightweight dumbbells are a great starting point if you’re just getting started: Make sure you read our full guide on how to perform the overhead press for more variations and tips for progression. #4) Farmer’s Walk The farmer’s walk is really simple: pick up a couple of weights and walk. To up the difficulty, pick up more weight. Or walk further.  Very basic, yet very functional, because most of us carry objects from one place to another all the time.  When performing the farmer’s walk: Pick the weight up with a good form Keep a tight posture with your shoulders

How to Use a Rowing Machine (Beginner’s Workout) The rowing machine – it’s so hot right now. Rowing classes are everywhere. It’s easy to find professional and Olympic athletes hyping up the machine’s ability to provide a full-body workout. All fine and good…but how do you actually use the thing? Welp my friend, you’ve come to the right place to find out. Many clients in our Online Coaching Program tell us they want to start rowing, but they don’t know how. Today, we’ll explain how we get them going with row machine workouts. Our Coaches simplify workouts and nutrition. Learn more here. Here’s what we’ll cover: How to use a rowing machine (with video tutorial). What are the benefits of using a rowing machine? Rowing Machine 101: Terms to Know The four parts of the rowing stroke. When to add the rowing machine to your workout. Should a beginner use a rowing machine? (Next Steps) Alright, you ready? Let’s row, row, row your rower. How to Use a Rowing Machine (Video Tutorial) In the video above, Coach Staci explains the ins and outs of using a rowing machine. What? Who’s Staci? Welp, she’s a Senior Coach here at Nerd Fitness and an all-around badass powerlifter. She also knows a thing or two about using a rowing machine, since she’s gotten several CrossFit certs (they love the rowing machine at CrossFit). If you’re going to learn about using a rowing machine, she’s not a bad person to talk to. But first, let’s back up here a bit… What Are the Benefits of Using a Rowing Machine? The rowing machine was originally invented for water rowers to train off-season. You might hear the indoor rowing machine called an ergometer, or “erg” or “ergo.” They get this name since rowing machines often measure the energy produced from the workout in units of ergs. They’ve grown in popularity, because this one stationary machine offers a lot of neat features. For example, the benefits of the rowing machine include: A Full-Body Workout. If we use proper rowing technique, we’ll hit every major muscle group in our body. Upper, lower, core, we’ll work it all. This is one of the main reasons they’ve become so popular. Low-Impact. While a workout from a rowing machine can get intense, it’s considered to be little to no impact. That’s why it’s sometimes recommended to patients with osteoarthritis.[1] Versatility. We can do a lot with an ergometer. We can train for duration and/or intensity. We even do a HIIT workout. Or we can combine it with bodyweight movements in a circuit. Plus, since some of them fold up, they’re perfect for those who need to train in small spaces. Alright, let’s now go over some terminology so you know what’s what with the ergometer. Rowing Machine 101: Terms to Know When it comes to the rowing machine, there’s some vocabulary that would be worth discussing quickly. First, let’s chat about the rower itself. Here Are the Parts of the Rowing Machine: #1) Foot Plate – no matter the rower, there will be a place for you to strap your feet in. You’ll want to set your feet so that the strap goes over the ball of your foot. This will allow you to have the most powerful stroke. You should be able to lift your heel in this position. #2) Handle – also called “the bar.” This replicates the handles of an oar. Your hands should be approximately shoulder-width apart. #3) Rail – the central beam of the rower, which allows the seat to roll forward and back. #4) Display Monitor – while these will differ from model to model, the rower will normally have a screen to show some basic info: Strokes per minute (Stroke Rate) Split Time (more on this momentarily) Duration of workout Etc. For the Concept2 model – the rower Coach Staci demonstrates above – you can hit any button and select “Just Row.” This will be the easiest way to get going. #5) The Damper – The lever on the side of the flywheel housing (or fan cage) that controls airflow. The difference in Damper settings: The higher the setting, the more air is allowed to flow. This requires more work to spin the flywheel. The lower the setting, the less air is allowed to flow. This requires less work to spin the flywheel. Think of this sort of like bicycle gears – it affects how the rowing feels but does not necessarily reflect the resistance: A setting of one will feel fast and easier to pull, but you’ll need to move quickly to generate power. That said, cranking the damper up to ten doesn’t mean a better workout either. It just means a tougher pull – like trying to move a rowboat. We recommended you aim for a Damper setting between 3 and 5 (which is also where most competitive rowers have it). Note: some indoor rowers use a water tank to create resistance, so any similar Damper setting controls the amount of water moving through the system. You can still use the same recommendations for damper numbers. More on that here: Next, let’s talk about some terminology for the sport of rowing itself. Rowing has been around for centuries and a lot of the vocabulary has carried over to the indoor sport. Rowing Terms to Know: #1) Split Split time refers to the time it takes to row 500 meters, also known as the “split per 500.” This will likely be shown prominently on your Display Monitor. If the number goes down, it means you’re going faster! Woot. #2) Strokes Per Minute (SPM) This is also called Stroke Rating and it’s exactly what it sounds like: the number of strokes you take per minute. A higher SPM doesn’t necessarily mean you’re going faster – you can also go faster by putting more power into each stroke. #3) Paddle (or Rest) Normally in the sport of rowing, you never stop completely. You just

The 12 Best Compound Exercises for Beginners (How to Train Efficiently) It’s time to discover the best compound exercises for beginners! When it comes to working out, compound exercises are the most “bang for your buck.” So I’m super excited you want to learn more about them! In our 1-on-1 Online Coach Program, we prioritize compound exercises when building workout routines for our clients. We’ll explain why today. Nerd Fitness Coaches build workouts for any situation. Click here to learn more. Here’s what we’ll cover: What are compound exercises? (How to train efficiently) The 5 best compound exercises (bodyweight) The 7 best compound exercises (barbell) Start training with compound exercises (Next steps) Also, if you’re in a hurry, we’ve compiled all our strength and weight training content into one handy guide called (appropriately): Strength Training 101: Everything You Need to Know.  Grab it for free when you join the Rebellion (that’s us!) below: Download our comprehensive guide STRENGTH TRAINING 101! Everything you need to know about getting strong. Workout routines for bodyweight AND weight training. How to find the right gym and train properly in one. Alright, cue the music. Let’s do this thang. What are Compound Exercises? Let’s compare “compound exercises” to “isolation exercises”: Compound exercises require more than one muscle group working together to complete the movement. This replicates the way your body naturally moves. Isolation exercises more or less train one specific muscle group. For example, the leg extension machine focuses on your quads, so it “isolates” training that muscle. Front squats would be an example of a compound exercise, because it engages your entire  lower body and core, and quite a bit of your upper body too, as you perform the movement: As opposed to biceps curls, which more or less just works your bicep: As we explain in our Guide to Functional Fitness, whenever possible you want to focus on compound exercises. Why? Because in everyday life, you don’t use your muscles in isolation! When you’re placing luggage in the overhead bin, hoisting a bag of dog food from the floor, or hauling your kid to bed, you’re using your muscle groups together.  Just like you would with a compound exercise. Plus, since you’re using multiple muscle groups at once, you’re taxing your body more when training. This can provide more efficient use of your time in the gym.  In other words, why do three different exercises when you can just do one? Now that we’ve got that out of the way, let’s get to working out. The 5 Best Compound Exercises (Bodyweight) 1) The Push-up The push-up is the best exercise you could ever do for yourself when it comes to using your bodyweight for “push muscles.” Muscles trained with the push-up: Pectoral  Triceps Deltoids Abs Here’s our video on how to do a proper push-up: Easier Variation: Knee Push-up Tougher Variation: Decline Push-up 2) The Bodyweight Squat The squat exercise serves a dual purpose – it is the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!  Muscles trained with the squat: Quads Glutes Hamstrings Core muscles Easier Variation: Assisted Bodyweight Squat Tougher Variation: Goblet Squat Here’s how to do a HEAVY goblet squat (should you want to try it): 3) The Inverted Bodyweight Row Until you can get your first pull-up or chin-up, bodyweight rows are GREAT to start building your pull-muscle strength. Muscles trained with the inverted row: All of your back muscles (Latissimus dorsi, rhomboids, trapezius) Biceps Forearm muscles (dorsal, ventral) Your grip Easier Variation: Incline Inverted Row Tougher Variation: Elevated Feet Inverted Row 4) The Pull-up and Chin-up Once you can support your body’s weight above the bar, the world becomes your playground. No strength training routine should be without pull-up or chin-up work! (Can’t do a pull-up yet? We got you.) Muscles trained with the pull-up: All of your back muscles (Latissimus dorsi, rhomboids, trapezius) Biceps Latissimus dorsi (Lats) Trapezius (Traps) Abs Your grip Here’s how to perform a proper pull-up: Easier Variation: Negative Pull-ups Tougher Variation: Weighted Pull-ups 5) The Bodyweight Dip As you start to get stronger with push-ups and need to find a way to increase the challenge, consider doing dips. Warning: these are very advanced, but are incredible strength-building exercises.  Muscles trained with the dips: Pectoral  Triceps Deltoids Rhomboid (Back muscles) Abs Easier Variation: Assisted Dips Tougher Variation: Weighted Dips These 5 compound exercises will propel you into the world of bodyweight training.  For more ideas on how to train without a gym, check out The 42 Best Bodyweight Exercises (Work Out Anywhere). Now, it’s barbell time![1] The 7 Best Compound Exercises (Barbell) After getting comfortable moving your own bodyweight around, it’s time to start training with barbells! To up the difficulty with these compound exercises, simply add more weight.  The fun thing about barbells: you can almost always add more weight (disclaimer: provided you do it safely).  Here are The Best Barbell Compound Exercises:  6) The Barbell Squat A weighted squat is probably the best compound exercise when it comes to building strength and muscle throughout your whole body.  Show me somebody who squats heavy and I’ll show you a great physique. This is a MUST. Here’s how to perform the barbell back squat: Muscles trained with the barbell squat: Quads Glutes Hamstrings Core muscles 7) The Barbell Deadlift Ah, the deadlift…maybe the best exercise of all time.  It’s certainly the most primal: “pick the weight up off the ground. Done.”  Here’s how to perform the deadlift: Muscles trained with the barbell deadlift: Glutes Erectors (Spinal muscle) Hamstrings Pretty much every muscle in your body 8) The Barbell Romanian Deadlift Think of the Romania version as the top half of a conventional deadlift (imagine you’re a “drinking bird” bending over at the waist): Here are step-by-step instructions on how to perform the Romanian deadlift: Muscles trained with the Romanian deadlift: