Here’s four (intermediate level) functional training exercises to incorporate into *your workouts to sculpt the entire body.
1. Stationary Lunge with Dumbbell Under and Over Pass: While doing stationary lunges, pass the dumbbell from hand to hand in a circular pattern. After doing 8-15 reps one direction, reverse directions for same amount of reps; switch legs.
2. Squat with Dumbbell Figure 8 Pass: Squat down and pass the dumbbell under your leg. After grabbing dumbbell with the opposite hand, stand back up. Repeat alternating side to side (making a figure 8 pattern with the dumbbell) for 8-15 reps.
3. Side Lunge with Dumbbell Figure 8 Pass: Same as last exercise; expect you go into a side lunge instead of a squat.
4. Alternating Plank Rows: From a wide stance plank position, perform one back row with your right arm. Place weight down by your left hand; place right hand down directly under your right shoulder. Repeat sequence, alternating side to side 12-18 reps.
Note: The key is to stay strong through your core with your abdominals in, chest open, and shoulders retracted and depressed as you are passing the dumbbell from hand to hand. Start with a light weight and increase as you are successful.
*Consult your physician before starting any new exercise program.