Functional Strength Training with Allo
Functional fitness is focused on training your body of everyday life. This type of strength training incorporates large swaths of multiple muscle groups to emulate the types of everyday movements that are essential to an independent lifestyle.
Functional training is also a great way for people with disabilities or long-term injuries to focus on more practical weight training exercises to improve their functional strength and regain or maintain as much mobility, body strength, and independence as possible. Many of the exercises that are used in functional strength training can be modified to accommodate different access needs.
As always, talk to your medical care provider before engaging in any physical activity after an injury, and be sure to carefully stretch and warm up before you start any workout.
Burpees with Broad Jumps
Burpees are a great way to move from your warmup into your main workout routine. This exercise will not only help you to start building muscles all over your body but gets your heart rate up as well for a burst of cardio at the top of your workout.
Despite this being a cardio exercise, the goal here is not to go as fast as you can, at least, not at first. Focus on your form and on shifting from one targeted muscle group to the next as you make your way through the motion.
Single-Leg Romanian Deadlifts
Any single-leg exercise is going to help you with balance, but they are also important to make sure that your limbs themselves are balanced and that your non-dominant limbs get some one-on-one attention.
Single-leg Romanian deadlifts target mostly your lower body, but they do also engage your core, especially your lats. If balancing on one foot is difficult for you, you can place your lift foot on a bench or box behind you for added stability.
Step-up to Shoulder Press
The step-up to shoulder press is another great full-body exercise that can double as cardio. Again, that doesn’t mean the goal is to do these as fast as you can, the full range of muscle activation and continuous motion are enough.
The best part about this exercise is how functional it truly is. Think of all the times you try to reorganize the top shelf in your closet, hang up a new shower curtain, or just put away dishes in cupboards above your head. This exercise will help you build and maintain all the muscles that go into those everyday motions.
The renegade row is a targeted upper-body exercise that will work your arms as well as your core. The basic motion of this exercise is to perform a dumbbell row while maintaining a plank position.
The most important thing to focus on with the renegade row is to keep your plank form as close to level as you can when you are performing the row. You will have to shift your weight to one side, but try not to roll your toro over as this will put extra stress on your shoulder and elbow which could result in strain or injury.
Since your core is such an essential part of your body’s overall functionality, it’s an area that you want to engage as much as possible in as many different ways as possible. The wood chop is an excellent way to make sure that you are working all of the muscles involved in your core mobility.
The wood chop emulates the common, combined core motion of lifting and twisting at the same time. This can help to improve or maintain your ability to perform all kinds of daily activities from managing groceries to loading the dishwasher and, perhaps most importantly, being able to lift the little ones you love, be those fur babies or human ones.
If you don’t feel comfortable doing the wood chop with a dumbbell, you can also use a resistance band looped around your thigh or tied to an anchored point.
Fuel Your Functional Fitness Workout with Allo
Functional fitness offers a practical workout, so why not pair it with a practical protein? Allo protein powder for hot coffee gives you 10 grams of fast-absorbing hydrolyzed whey protein in every scoop or perfectly pre-portioned packet.
Allo protein powder dissolves seamlessly in any 8 oz cup including your favorite coffee, tea, espresso, matcha, or hot chocolate for a protein boost in every cup. The heat-safe formula means that the protein will never break down so you can even use it in your favorite recipes.
Try the vanilla, caramel, or hazelnut flavored Allo protein powders and protein creamers to find your favorite way to Allo your coffee, or stock up on Allo Natural for all the protein without any added flavors so you can enjoy your coffee and your recipes just the way you like them while still giving yourself the extra protein you need to stay feeling your best.