You want to improve your functional training. What are some innovative ways to do it?

1 Use different tools

You don't need fancy equipment to do functional training. You can use your own body weight, resistance bands, kettlebells, medicine balls, or even household items like water bottles, books, or chairs. The key is to vary the tools you use and the way you use them. For example, you can switch between different grips, angles, speeds, or directions. This will challenge your muscles in different ways and keep your workouts interesting.

2 Mix up your movements

Functional training is not about isolating one muscle group or doing the same movement over and over. It's about integrating multiple muscles, joints, and planes of motion. That's why you should mix up your movements and try different combinations and sequences. For example, you can combine a squat with a press, a lunge with a twist, or a plank with a row. You can also change the order, intensity, or duration of your movements. This will improve your coordination, agility, and endurance.

3 Add some instability

One of the benefits of functional training is that it improves your balance and stability. But to do that, you need to challenge your stability and expose yourself to some instability. This means adding some elements that make your exercises more unstable and unpredictable. For example, you can use a BOSU ball, a TRX suspension trainer, a balance board, or a stability ball. You can also perform your exercises on one leg, with your eyes closed, or while moving your arms or head. This will activate your core and stabilizer muscles and enhance your proprioception.