An Easy Home Functional Training Workout for Beginners (Can't Do a Push up? No Problem!)

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In this post I attempt to provide an easy functional training workout for beginners. This is aimed at people who can't do a single push up and so maybe don't know where to start with functional movement.

A lot of people who feel "out of shape" will stay away from functional training because it's hard. Anyone can do a bench press or curl (as long as the weight is light enough) and anyone can walk/jog. But if you lack the kind of core stability and coordination necessary for movements like push ups, kettlebell swings, squats etc. then you will still be weak and susceptible to injury. Adding muscle onto a weak core is not the solution!

People who struggle with these basic movements are PRECISELY the people who can benefit most from this type of training. Focus on becoming more athletic with an easy functional training workout for beginners, and you'll unlock more difficult movements and work capacity that allow for more effective training in future. Not only that, but you'll feel stronger, more energetic, and more powerful in everything you do.

And it starts with some really simple movements like this! Enjoy, and stay tuned for some (much) more high-level stuff coming shortly.

[masternathan]

30 each
Seated leg raises - 4:16
Air squats - 5:40
Highknees - 7:18
Punches - 8:38
Birddog - 9:23
Pushups - 10:26
Skater jumps - 11:25
Body weight rows - 12:12
30s - 60- Planks - 13:56

[thestoik]

This video gonna bring back a lot of memories for people of when they first started working out. We all started with push ups and curls.

[martinlazarini]

Starting somewhere is a start, I've found that with beginers it is easier to start with very few exercises, firstly because they don't remember, and the more they see the more discouraging it gets, honestly its easier if you just choose 4 exercises arranged in a way that doesn't seem like a lot but it actually is super high rep ranges, and then add a light walk or a swim or something enjoyable to help with their aerobic fitness. Just like your One Punch Man training, the genius is in its simplicity.

[Astros]

Passing on some wisdom from Pavel Tsatsouline
concerning air squats. When it's said to keep your back straight, this is not to be confused with vertical. The spine is naturally not a straight line. Simply avoid hunching over or overextending backward, and dipping your head down.

Additionally, a good habit to establish I believe is to train first thing in the morning. The moment you awake is the start of a new day. Training immediately gets you one step closer to your goals as soon as possible.(Instant reward/satisfaction) And in my experience affords myself more energy and mental clarity throughout the day. You also allow the greatest amount of recovery time between training sessions. (Assuming your body begins to recover immediately.) Of course hydration and warming your body first with calisthenics and compound/mild stretching is recommended. Just my two cents. Best of luck everyone, thanks for the video Bioneer.

[matthbva]

Thanks for this. My son and I are both tragically out of shape. We started working out together daily, less than two weeks ago. We’ve been doing body weight exercises as well as walking, but the calisthenics have been rather haphazard. We needed a better thought-out plan, and this came along at just the right time. (I just subbed about a week ago.) As sad as it sounds, this kicked our asses tonight. But it’s a great feeling to have taken a step in the right direction.

[ElderGrimm]

As someone with a physical disability, I really, really appreciate this specific set of exercises. This is just what I needed. Thanks so much! Keep up the good work.

[abk]

I love this guy, got to protect this channel...❤️

[__umbra]

Couldn't thank you enough for all of your hard work.
You are what fitness now a days need. Functional training is the real deal.

[bookworm]

My brother is a real Beginner and it's fascinating seeing some of the moves I take for granted being so difficult. Thank you for making this!

[popcornandzerocoke]

im a 16 year old 120kg boy. this video gave me the motivation that i can get in shape, too. thank you.

[timwillits]

This young man has a gift to be an encourager

[toataua]

You've got to be one of the most likeable fitness guys I've come across period. It's hard for people not to appreciate someone like yourself. Cheers mate, all the way from Australia.

P.s this beginner circuit was not easy but I will master it haha.

[susank]

Love this guy!!! Down to earth and straightforward. No hype. No flash. Just a genuine human sharing the basics in his backyard garden. Real and rare!!! Looking forward to taking my functional movement journey with this guy.

[trueetiquette]

This channel is gold. It's not as flashy and immediately attractive as some other fitness channels, but the info here is brilliant 👍🔥

[BuddhaSunn]

That’s a cracking new fence you got in your garden mate. Looks mint.

[MrKP]

My copy I ordered of Adam’s book arrives today. I’m so pumped to start reading it.

[shadidsalehin]

Can you also do a beginner brain training video that will go with this, I feel that will give a full package

[rdghok]

Can you do one about military workout? How to develop every physical skill a professional and advanced soldier needs?

[THEMAX]

this is the most useful worked out I have found on the Internet. I was only able to complete one round out of the three, that said this is the most exercise I've done and as long as I can remember. Thank you so very much. This is literally an answer to prayer. Thank you Bioneer. I pray that you give your life to Christ. With gratitude, God bless you in Jesus precious name

[메리싸]

You don't know how long I've waited for a video like this.With so many intersting stuff around, and information, to a beginner it can be kind of overwhelming and hard to know what to pick.