Functional Fitness at Home

Functional Fit~Home Workout

Video of exercises can be found on my Facebook Page

This workout is designed to take your body through a large range of movements both efficiently and effectively. Helping you to develop strength, power and flexibility through the body’s full range of motion.

Functional fitness is well….just that, “training for function”. Conditioning your body to go to and beyond the requirements of everyday life. For me functional fitness is a path for me to improve the way my body moves and achieve skills that I never thought possible.

If you’d like to read more about the benefits of Functional Training read my previous blog


All the equipment used in this workout are objects you can find at home. I am using a bag filled with my boyfriends engineering textbooks as my weight as well as a towel to add some upper body resistance.

Complete 3-4 sets of the following.

Twist Lunge


Start holding your bag at your chest with your right leg forward and left back, in a comfortable hip-width position. Engage your core and sink down into a lunge, whilst twisting from your torso to lower the bag by your side.

Repeat 10 on each side.

Jump Squat


Begin in squat position. Engage your core and push up from your heels into a jump.

Repeat 10 times

Squat Press


Begin in squat position holding the bag so that it just touches the ground. Squat up, engaging the core pushing up from the heels and lifting that bag so it is inline with your chest. With one last lift, bring the bag so that it is above your head.

Repeat 15 times.

Wide Grip Russian Twists


Grip on to your towel so that your hands are placed just a little bit further than shoulder width apart. Sitting up into a V position, engage your core and twist to either side.

Repeat 20 times.

Thread Rows


Keeping in the same position, extend your legs out straight and hold the towel at your hips. Engage your core and bring your knees towards your chest, whilst ‘threading’ the towel around your feet. Pull the towel pack over your feet.

Repeat 10 times.

Bag Swings


Begin with feet just wider than hip-width apart, knees slightly bent. Gripping on the a comfortable point of the bag (with two or one hand), push the hips forward with a strong core and pull the bag through the legs. Use the power from the back of the legs and the core to bring the bag up to chest height (no higher).

Repeat 10 times.

Happy Sweating! x


  1. Jess · April 8, 2015

    Hi there I came across your Instagram a little while ago and I’m really inspired by all your exercises etc! I was wondering if you have any spare time to reply if you had like an exercise plan for building ab muscle in particular? At the moment I’m just trying to define and create more muscle on my abs but want some good and effective exercises like the ones you put on your Instagram. But I was just wondering if you had any you specifically liked or found worked really well for you since you have the most amazing body and that is something which I’m am trying to work towards!
    Thank you, jess 🙂


  2. jennyprentiss79 · November 30, 2015

    This blog post is very informative. Thank you for the tips


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