Functional training helps you navigate the world stronger and with more agility. Fuel athletics coach Matin Fayzal shows you how, writes Aznim Ruhana Md Yusup.

1. Sit-ups
The sit-up strengthens and tones the stomach area. It’s the quintessential abdominal workout.

Start by lying down on the floor with arms up but shoulders down. Bend your knees and keep both feet firmly on the ground. Then move torso upwards until your fingertips touch the sides of your feet, then roll back down again. Repeat 10 times.


The sit-up is the quintessential abdominal workout. Pix by Rohanis Shukri.

2. Plank
The plank pose tightens the core and strengthens your abdominal muscles, as well as the back and shoulders.

There are many variations but the standard plank starts by lying face-down with legs extended and elbows bent.

Keep elbows at shoulder width. Similarly, the feet should also be hip-width apart. Curl your toes and keep your body in a straight line from head to heels. Stay in position for 30 seconds.


The standard plank starts by lying face-down with legs extended and elbows bent. Pix by Rohanis Shukri.

3. Skipping

Skipping rope is greatly underrated but it gets the heart pumping and is a great way to burn calories. The equipment itself is relatively inexpensive – though that depends on the material – and easy to keep in the house.

If you’ve not done this since childhood, WebMD suggests practising the foot and arm movements separately.

Hold the handles and swing them in rhythm. Practise your jumping before doing both at the same time.

Swing the rope from the wrists, not shoulders, and jump 10 times at a steady pace.


Skipping rope is greatly underrated but it gets the heart pumping. Pix by Rohanis Shukri.

4. The sphinx
This push-up variation works the triceps on your arms, as well as the chest, shoulder and abdominal muscles.

Get yourself in a plank position with forearms and elbows on the floor. Ground your palms and raise one arm up, followed by the other. Lower the first arm back down, then the other to complete one rep. Continue doing this 10 times in total.


The sphinx is a push-up variation that works the triceps, as well as chest, shoulder and abdominal muscles. Pix by Rohanis Shukri.

5. Push-ups
Another classic exercise move, push-ups work your arms, chest and core. It uses your own bodyweight and only requires a flat surface.

Get yourself in a straight-arm plank pose, with hands just about wider than the width of your shoulders.

Extend your legs and curl your toes forward. Then lower your body while keeping a straight line from head to heels. Get your chest down to the floor and rise up.

Your weight should be supported by your hands and the balls of your feet. Repeat as much as you can for 30 seconds.


For push-ups, get yourself in a straight-arm plank and lower your body. Pix by Rohanis Shukri.

Continue doing all the moves in order for another two rounds.

“Functional training is essentially enhancing the moves that you do every day to make you fitter.”

- Matin Fayzal, coach for Fuel Athletics. Follow Fuel Athletics at www.instagram.com/fuelprimecf/

www.youtube.com/watch?v=epiKWymkMw4

aznim.ruhana@nst.com.my

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