Master These 6 Beginner Functional Exercises for a Strong Fitness Foundation

ABSTRACT

Kickstart your fitness journey with these essential beginner functional exercises. Perfect foundational movements like squats, single-leg squats, step-ups, pushups, and dumbbell curls with easy-to-follow progressions. Build strength confidently with targeted instructions and tips from professional personal trainers. Begin your at-home strength training routine today and watch your fitness flourish!

Keywords

• Beginner functional exercises

• Foundational fitness movements

• Introductory workout routine

• Personal trainer exercises

• Squat progression for beginners

• Single-leg squat form

• Step-up exercises with dumbbells

• Pushup modifications for beginners

• Beginner dumbbell curls

• At-home strength training

Functional Movement / Photo: Antoni Shkraba

Introduction

New to fitness! It's time to set the baseline and refine your foundational movements. Here are six introductory exercises you need to perfect (and how) before you reinvent your routine with a circus act of exercises.

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list of functional exercises

1. PERSONAL TRAINER EXERCISE: SQUAT OVER BENCH OR CHAIR

   Prompt: Feet straight and hip width, screw in the feet, draw in the belly button, hinge at the hips, tuck the chin (to create a neutral spine), squeeze the glutes at the top of the movement.

   Progression (12 reps/2 sets per workout/every other day):

   Phase 1

   -Week 1: Stationary squat in front of the wall while holding 5 lb dumbbells

   -Week 2: Stationary squat in front of the wall while holding 8 lb dumbbells

   Phase 2

   -Week 3: Stationary squat away from the wall while holding 5 lb dumbbells

   -Week 4: Stationary squat away from the wall while holding 8 lb dumbbells

   -Week 5: Stationary squat away from the wall while holding 10 lb dumbbells

   -Week 6: Stationary squat away from the wall while holding 10 lb dumbbells

   2. PERSONAL TRAINER EXERCISE: Single-leg squat

   Prompt: While holding the edge of a cabinet…set your feet straight and hip width, draw in the belly button, plant the front foot, screw in the foot, slight hinge at the hips, tuck the chin (to create a neutral spine), and kick back one leg. Note: Hinging back 90 degrees is typical of your hips sitting in a

   chair. Hinging back 45 degrees is halfway to a seated position.

   Progression (12 reps/2 sets per workout/every other day):

   Phase 1

   -Week 1: Hinge back 45 degrees while holding a counter (toes touching the cabinet)

   -Week 2: Hinge back 60 degrees while holding a counter (toes touching the cabinet)

   -Week 3: Hinge back 75 degrees while holding a counter (toes touching the cabinet)

   Phase 2

   -Week 4: Hinge back 45 degrees while standing in front of a wall

   -Week 5: Hinge back 60 degrees while standing in front of a wall

   -Week 6: Hinge back 75 degrees while standing in front of a wall

   3. PERSONAL TRAINER EXERCISE: STEP UP

   Prompt: Set up a step with one riser. Screw in one foot on the step (heel under the knee), draw in the belly button, slight hinge at the hips, tuck the chin (to create a neutral spine), bring the knee back forward, and squeeze the glutes at the top of the movement. Note: Step on one side for 12 reps before switching to the other

   Progression (12 reps/2 sets per workout/every other day):

   Phase 1

   -Week 1: Step with one riser while holding 5 lb dumbbells

   -Week 2: Step with one riser while holding 8 lb dumbbells

   -Week 3: Step with one riser while holding 8 lb dumbbells

   Phase 2

   -Week 4: Step with two risers while holding 5 lb dumbbells

   -Week 5: Step with two risers while holding 8 lb dumbbells

   -Week 6: Step with two risers while holding 8 lb dumbbells

   4. PERSONAL TRAINER EXERCISE: Pushup

   Prompt: Stand one foot away from a wall. Feet straight and hip width, set up your hands outside your armpits on the wall, draw in the belly button, lower your body towards the wall, and push your body back to the start.

   Progression (12 reps/2 sets per workout/every other day):

   Phase 1

   -Week 1: Pushup against the wall with your feet 12 inches back

   -Week 2: Pushup against the wall with your feet 24 inches back

   -Week 3: Pushup against the wall with your feet 24 inches back

   Phase 2

   -Week 4: Pushup against the bathroom counter with your feet 24 inches back

   -Week 5: Pushup against the bathroom counter with your feet 36 inches back

   -Week 6: Pushup against the bathroom counter with your feet 36 inches back

   5. PERSONAL TRAINER EXERCISE: DUMBBELL CURLs

   Prompt: Feet straight and hip width, screw in the feet, draw in the belly button, hips under your shoulders, elbow tucked to your side, and keep your head centered. Notes: Alternating curls require you to curl with your right arm and then switch to the left (and repeat), and non-alternating curls require you to curl with both arms simultaneously.

   Progression (12 reps/2 sets per workout/every other day):

   Phase 1

   -Week 1: Alternating curls against the wall with 8 lb dumbbells

   -Week 2: Non-alternating curls against the wall with 8 lb dumbbells

   -Week 3: Alternating curls away from the wall with 8 lb dumbbells

   Phase 2

   -Week 4: Alternating curls away from the wall with 10 lb dumbbells

   -Week 5: Non-alternating curls away from the wall with 8 lb dumbbells

   -Week 6: Non-alternating curls away from the wall with 10 lb dumbbells

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!