VIDEO: Functional Training for Beginners

The coretraining, also called static training, is an entry requirement for action training and is an accompaniment to advanced functional training. It trains the body tension, which is very important for later, more intensive exercises. If you are new to functional training, watch the video first "Basics of Functional Training" at.

The core workout - 3 rounds, 5 exercises, 45 seconds each 

In the core workout, keep all exercises tense for about 45 seconds and take a 30-second regeneration break between the individual rounds. Three rounds are ideal. From time to time you can increase the number of passes depending on your fitness level.

1. Static Squat: This squat is similar to a squat. The buttocks go backwards, with the knees not pointing past the toes. Of the move stays straight. Now hold this position for 45 seconds. During this and all other exercises, make sure that you continue to breathe steadily and calmly and not fall into press breathing.
2. "Back to Wall": For the next exercise, lean against a wall or a tree with your legs slightly bent. With your arms outstretched and palms facing up, cross your hands and put pressure on your hands so that you feel your forearm muscles. Run the
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   poor up and exhale as if you were breathing against a mirror. This trains the deep abdominal muscles and the lower back muscles, which are particularly important to protect the intervertebral discs.
3. Diagonal arm leg raise: This exercise trains several muscle groups at once - from the buttocks to the back to the shoulder muscles, almost the whole body is trained. Lie on your stomach on the floor and at the same time slightly lift one leg and one arm diagonally. It is important not to go too far up and always make sure that movement and breathing are carried out continuously. Hold this exercise for 45 seconds as well.


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4. Forearm Plank: The plank is a classic among fitness exercises and is not only very popular in functional training. It trains both the abdominal muscles and the entire back area. With the forearm plank, you go into a push-up position. Put your arms on the floor and - as always - make sure that you are breathing evenly. Make sure your back is straight. Pull your pelvis inwards slightly and tighten your buttocks. Then the exercise becomes even more effective.
5. Spine to Ground: Now lie on your back with your knees bent at 90 ° and press your lower back into the mat. Touch your knees with your hands and press against them with gentle, continuous pressure. You can determine the intensity of the pressure yourself. Your muscles in the belly starts to work automatically - the harder you press, the more intense the effect.

Enjoy the training!