Functional Training for Women

Dumbbell Chest press on Stability Ball

Lie on a body ball (stability ball) flat with your head and shoulders fully supported, keeping your knees hip-width apart and bent at a 90-degree angle. Hold a pair of dumbbells with an overhand grip while extending your arms out straight from your chest. Slowly inhale while you lower the dumbbells until your elbows are bent at a 90-degree angle. Exhale as you return to the starting position and contract your chest muscles at the top of the movement.

Quick Tips:

Your body should remain straight from your shoulders to your knees.

Don¢t lock your elbows when your arms are fully extended.

Maintain a neutral spine throughout the whole exercise.

Stability Ball Pushup

In a downward pushup position begin with the tops of your legs at shoulder distance apart resting on a body ball (stability ball). Keep your back straight and your hands under your shoulders, pointing forward/ slowly push yourself up by fully extending your arms using your legs as the pivot point. Pause, and then slowly lower your body until your elbows are bent at a 90-degree angle. Repeat.

Quick Tips:

Keep your upper body in a straight line. If your back starts to arch or if you feel lower back discomfort, stop the exercise as both are signs that your abs are weakening.

Don¢t lock your elbows when your arms are extended.

To focus on your triceps, change position of your hands from wide to narrow.

Stability Ball Hamstring Curls

Lie on your back with your arms straight and palms flat on the floor for support. Rest your left heel on a body ball (stability ball) and extend your right leg in the air. Then raise your hops, keeping them elevated as you bend your left knee to bring your foot on top of the ball as you roll it in toward your buttocks. Return to the starting position and repeat while switching legs.

Split Squat with Balance Pad

Begin by holding a pair of dumbbells at your sides. Step your right foot forward onto the pad. Dip your back knee down as your front knee flexes to lower your body in a slow and controlled motion. Pause before your back knee touched the floor, pause and return to the start position. Repeat then switch legs.

Overhead dumbbell squat

Stand with your feet shoulder width apart, knees slightly bent, and your gaze forward. Hold a pair of dumbbells with an overhand grip and press them upward so your arms are fully extended with the dumbbells overhead. Slowly lower your body into a squat as if you sitting back into a chair, keeping your arms raised and your back in its natural alignment. When your upper thighs are parallel to the floor, pause, then return to the starting position. Repeat.

Modified Single Arm Dumbbell Snatch

Begin with your feet spaced slightly wider then shoulder width keeping your knees bent, your upper body tipped forward, and your buttocks pushed back. Grip a dumbbell with one hand, and with a straight arm hold it between your legs at about mid-calf level. Straighten your legs and pull the dumbbell up so it is level with your chin and your palm is facing forward, then continue the movement pressing the dumbbell overhead. Return to the start position, repeat and switch sides.

Single Leg Dumbbell Row

Begin by holding a dumbbell in your left hand with an overhand grip. Stand on your right foot with both knees bent and your left leg raised behind you so your left heel is about level with your buttocks. Bend forward and fully extend your left arm to give your back a complete stretch while resting your right hand on your knee for support. Focus on maintaining your balance as you perform a row by bending your elbow and pulling the weight in toward your rib cage rather than your chest. Return to the starting position and repeat, and then switch arms.

One Leg Curl Press

Stand up straight with your weight on your right foot and bend your left knee at a 90-degree angle. Hold a pair of dumbbells at your sides with an underhand grip. Curl the weights up to your shoulders, and then press them overhead, turning your wrists so your palms face forward. Keep your body still throughout the movement. Return to the starting position and repeat while alternating legs.

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