Funk-Roberts
The Functional Total Body Workout featured in the video is ideal for men over 40 years and improves the body's fundamental movements, including push, pull, carry, balance, power, and mobility. The routine includes ten exercises that are performed four times, starting with a 30-second workout and followed by a 30-second rest period, using the metabolic protocol. The exercises include kettlebell swings, single-arm press, reverse lunge to single leg deadlift, cycle squat, and lateral bear crawls. The trainer emphasizes the importance of mastering movement before focusing on weights, maintaining correct posture and breathing while performing the workout, and prioritizing recovery after exercising.
In this section of the video, the trainers introduce their 40-minute workout routine that is a functional workout focusing on fundamental movements, including squat, push, pull, and carry, with the addition of balance, mobility, power, and rotation. The workout consists of 10 exercises that are performed four times, starting with a 30-second workflow followed by a 30-second rest period. The workout uses the metabolic protocol with 30 seconds of workflow followed by 30 seconds of rest to achieve high volume. The first exercise is kettlebell swings, which is a low-impact conditioning exercise that provides a great metabolic and power hinge movement workout for the lower body. The exercise is done for 30 seconds followed by a 30-second break, and the goal is to power the kettlebell up for an explosive move.
In this section of the workout, the trainer demonstrates a single arm press exercise that involves a glute bridge, bench press, and isometric hold. He emphasizes the importance of keeping the elbow from touching the bench and keeping the glutes and hips high. He also uses heavier weights to make the exercise more challenging and build strength in unstable positions, which can ultimately improve power and stability. The workout also includes a reverse lunge to single leg deadlift exercise with an isometric pull to work the traps, which involves maintaining a bent-over row position and looking down while performing the exercise.
In this section, the fitness trainer demonstrates a workout that is good for the lower traps. The exercise involves holding a dumbbell at a 45-degree angle and lifting the arm. The workout targets the lower traps which is an important pull muscle. The exercise also activates the right and left lats. To perform the exercise, the back should be straight, and the dumbbell should not rest on the leg. The workout is excellent for people over 40, and one can adjust the weight or go slow to accommodate fatigue.
In this section, the instructor encourages viewers to not worry about using weights if they find it too difficult and instead to focus on mastering the movement. He goes through different exercises such as reverse lunges and side planks, where he provides variations of different levels of difficulty suited to the participants' abilities. The instructor emphasizes the importance of correct posture and breathing techniques throughout the workout to ensure maximum benefits.
In this section, we join the workout with a single arm push press. The aim of this exercise is to use the knee bend and the legs to help push the dumbbell over your head, rather than just using your arms. The host recommends starting with a light set of weights before moving on to a heavier set. As you progress, the heavier weights will require more power from the lower body to lift over your head. The power generated by the legs will be essential to complete this exercise successfully.
In this section of the video, the instructor leads the viewer through a cycle squat exercise which works on strengthening the lower body muscles, particularly the VMO muscle, to help alleviate knee pain and improve athletic performance. Additionally, the exercise engages the upper back and core, as the viewer must hold the goblet in front of them. The instructor emphasizes the importance of keeping the body tall, with the heels positioned over the toes and getting the full range of motion. The instructor then moves onto lateral bear crawls, a movement pattern where the viewer crawls sideways or forward and backward using a band.
In this section, the instructor demonstrates a metabolic resistance training workout for men over 40. He shows how to use a resistance band in a quadruped or bear crawl position, but advises starting without the weight to avoid instability. He also introduces the one-arm bridge balance exercise, similar to the Turkish get-up starting position. The movement involves rolling to your elbow and then to your hand to stabilize your position and improve balance.
In this section of the workout, the trainer guides viewers through various strength training exercises using dumbbells or body weight. He emphasizes the importance of maintaining proper form and avoiding injury, with modifications available for those with shoulder issues. One exercise involves holding a plate or dumbbell in a half kneeling position while rotating the upper trunk, focusing on a slight rotation rather than a drastic twist of the body. The trainer encourages viewers to focus on core stability and pelvic tilt, while exhaling during the rotation. This exercise is then extended to rotate side to side to improve mobility and rotation.
In this section of the video, the instructor coaches viewers on the importance of mastering body movements instead of trying to complete them quickly or with more repetitions. He emphasizes maintaining a tight core, proper technique, and alignment of the knees with the toes during rotational movements. The instructor uses boxing analogies to illustrate the importance of tightness to get the most out of each exercise. Additionally, he reminds viewers to focus on breathing and squeezing their glutes during certain movements. Lastly, the instructor encourages viewers to stretch, hydrate, and eat after the workout.
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