Fitness Plan - Pre-Workout
Fitness Plan - Pre-Workout
Fitness Plan - Pre-Workout
Fitness Plan - Beginner
Fitness Plan - Beginner
Fitness Plan - Beginner
Fitness Plan - Intermediate
Fitness Plan - Intermediate
Fitness Plan - Intermediate
Fitness Plan - Advanced
Fitness Plan - Advanced
Fitness Plan - Advanced
Fitness Plan - Post-Workout
Fitness Plan - Post-Workout
Fitness Plan - Post-Workout

Functional Training


Allot one day in your week for functional training like yoga exercises. If you feel like your body can’t handle advanced yoga moves, you can try other exercises or variations that may deliver positive effects.

To know what yoga moves you should be practicing when you’re at the advanced level, watch this video:

The advanced yoga flow is made to push you and progress you to the next level. These poses are bit more complex, so take your time and perform this sequence twice through and try to hold each pose for 45 seconds.

  1. Windmill
  2. Good Morning
  3. Warrior I
  4. Mountain pose
  5. Triangle pose
  6. High Lunge pose
  7. Chair pose
  8. Upward facing dog
  9. Standing backbend
  10. Abductor-assisted back extensions

Importance of doing yoga moves

Practicing yoga has become increasingly mainstream, probably because it can be performed by anyone at any age or skill level. It can be viewed as a form of meditation that demands your full attention as you move from one asana (yoga position) to another. Yoga exercises won’t just make you physically flexible, but also help you gain some flexibility in your mind and approach to life. Doing yoga regularly can help:

  • Alleviate anxiety and depression
  • Diminish job stress
  • Improve your immune function and sleep
  • Lower blood pressure and blood glucose levels
  • Promote balance, body alignment, flexibility, stamina and strength
  • Reduce your risk of migraine headaches
  • Relieve low back pain

These other workouts can work as functional training

If you’re unable to do the yoga poses mentioned in the previous section, you can do these variations on your allotted day for functional training:

  • Walking backward — Although you have to undergo an adjustment period when you’re starting out, retro walking or the act of walking backward places less strain on and requires less range of motion (ROM) from your knee joints, making it ideal for people who have knee problems or injuries. Walking backward also eliminates the typical heel-strike to the ground, and may result in changes to pelvis alignment and potentially alleviate pressure associated with low back pain.
  • It can also work out all of your leg muscles, particularly your quadriceps and calves that take a backseat to your hamstrings and glutes during forward walking. Furthermore, walking backward causes your heart rate to rise more than it does when you’re walking forward at the same pace, allowing you to achieve greater cardiovascular and calorie-burning benefits in a shorter period of time.

    Make sure to watch out for obstacles, and practice this in safe and obstacle-free spaces with a flat surface, such as an indoor or outdoor track or paved walking path. Change or rotate your shoes regularly too, since most athletic shoes aren’t designed to take high amounts of wear in the areas that will be making regular contact with the ground or pavement.

  • Grounding — This refers to the act of walking barefoot on the Earth and allowing transfer of free electrons to your body, which eventually spread throughout your tissues. The effect is sufficient to maintain your body at the same negatively charged electrical potential as the Earth.
  • Grounding can help alleviate some of the electron-depleting free radical stress you continually put on your system, such as the effects of electromagnetic fields and other types of radiation from cell phones, computers and Wi-Fi. It can help relieve pain, reduce inflammation, improve sleep and deliver antioxidant capabilities that help alleviate inflammation.

    If you want to practice grounding, walk barefoot on sand (beach), grass (preferably moist), bare soil, concrete and brick (as long as it’s not painted or sealed) or on ceramic tiles. You can also wear leather-soled shoes if you want to practice grounding but don’t have access to an ideal grounding surface. If grounding indoors, use a grounding pad or sheet.

  • Water exercises — Water exercises are a low-impact workout that may help build cardiovascular stamina, strength and flexibility, burn body fat, increase circulation and rehabilitate healing muscles and joints.
  • Water acts as a form of built-in resistance, as if you've surrounded your body with weights, making it easy to increase the intensity of your workout and challenge muscles that are harder to engage on land. Research shows that people who do water exercises can burn as much body fat and build as much muscle as those who engage in land-based exercise programs.

    If adding water exercises to your routine, ensure that some of your land-based workouts are still maintained. Weight-bearing exercises done on land are important for lowering your risk for bone loss and osteoporosis.

    The American Council on Exercise emphasizes that your heart rate will be reduced by as much as 17 beats per minute during water exercises compared to a land workout.1 Be sure to keep this in mind if you use your heart rate to gauge your intensity. However, instead of relying solely on your heart rate, listen to your body to know when you've had enough.

    You can do water exercises in the ocean or a lake, or in a saline pool, if they’re available to you. Avoid performing water exercises in swimming pools as they contain chlorine, disinfection byproducts and other contaminants that may increase your risk for health problems.

Before you perform any of these exercise options, talk to a trainer so you’re fully aware of the physical demands of each workout, and so you know how to execute moves properly without raising your injury risk. A trainer will also help you determine the “ideal” routine for your current fitness level.

+ Sources and References