fitness | Charles Janoah

Functional Fitness For Life

Ever feel your knees crunch when you bend them? Or back pain when you sit all day? Even have a hard time putting things away at home? Maybe you need to try some functional fitness workouts! 

Functional fitness, or functional training, is a type of workout that involves exercises that train the body for daily life. These are simple movements which allow you to feel better whenever you move around doing normal activities. Benefits of this type of training include efficient movements, an improved physique due to toned muscles, and better coordination and mobility. The coordination and mobility are especially important when reducing risk of injuries as they target control and range of motion for your movements. 

Squat exercises can help you strengthen your knee joints making sitting and standing a much easier movement. Deadlifts, whether traditional or Romanian, can strengthen your back and leg muscles to help you pick up those heavy Ikea boxes or grocery bags. Doing upper body movements such as the overhead press can help you carry and play with your newborn baby or putting items away on high shelves easier. Tidying around the house never felt easier! Sit ups and other core exercises build your abdominal muscles to make not only getting up from bed easier, but also improve your everyday posture.

Try this simple functional workout to make your life that much easier:

Repeat 4-5 times with 2 minutes in between each round. Go through all three exercises before repeating!

  • 10 squats (option to add weight with barbells, dumbbells, or a heavy backpack)
  • 8 deadlifts (option to use a heavy backpack instead of barbells or dumbbells)
  • 10 overhead presses (option to use filled water bottles instead of barbells or dumbbells)
  • 12 russian twists 
  • 8 sit ups or crunches

For more information on physical fitness and personal coaching, send us an email at!

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