Exercises of the Week #4 - 2 Free Weight Exercises and 1 Killer Yoga Ball Move

All the exercises of the week come from the Functional Fitness USA exercise archive.  We're currently, making a series of corrective exercise video work outs.  The Exercises of the Week is a free way we can enrich your work outs and help change the tired and worn out mentality of fad-based fitness.

IF IT'S NOT CORRECTIVE - WHY ARE YOU DOING IT?  Enjoy these corrective exercises from our team of trainers. 


Functional Fitness #130 - Short single leg squat with curl from Live Functional on Vimeo.
Front leg is holding most of weight into heel, hips are reaching behind you. Keep chest up, weight is always moving through the curl in time with the up and down.  Take it slow!  No more than 15 reps per leg for 2=3 sets. 


Functional Fitness #129 - Squat to Over Head Press from Live Functional on Vimeo.
Also an advanced move, squat is not deep, called shallow.  Keep over head press short, no elbow locking


Functional Fitness #133- Ball Plank with Torso Rotation from Live Functional on Vimeo.
Keep weight in heels, hips pushing toward ceiling.  The ball is located under the shoulder blades, head can be held off of ball. Twist the ball onto one shoulder blade then back to the other.  Ball should move under you, torso twisting through midline.  Start slow, no big fast twisting until you can stay balanced.

Exercises of the Week #3- Free Weight exercises for Full Body Integration

Here is another round of the Exercises of the Week.  We'll start simple and then ramp it up with some full body moves for total body integration.

Functional Fitness #125-  Deep Bicep Curl from Live Functional on Vimeo.
This is what a real bicep curl should feel like.
Start with body weight focused in the heal. Feel pressure in the abdomen by gentle flexing the belly.  Gently reach elbows toward ground, gently reach top of head toward ceiling.  (this creates a web/grid of tension) not too hard yet.  While squeezing elbow, lift hands towards shoulders, during the last half of the elbow flexing, slowly rotate the weight ending with palm facing shoulder/knuckles toward the ceiling. Once you get up to speed, feel the entire body weight rock through the heel and slightly moving into the middle of foot.  The back should not sway front to back, it should feel stable, hips remaining over knees, not bending.  Lastly shoulder blades should feel tension as they are held together on the back.  This one looks very easy, and it is, but only after you have felt how the tensional body relates wholly.  Quite full of fun sensation this one is!!


Functional Fitness #127 - Jumping Lunge from Live Functional on Vimeo.
The speed of this lunge indicates the level of difficulty is high. Indea is a life long dancer, her movement skills are off the chart. If you can watch this move and not feel that you will hurt yourself, go for it. Make sure you land on both feet at the same time, and limit any bending over your front leg, meaning stay tall! For you coordinated cardio junkies, which after 10 years of repetitive cardio, there are very few, YOU WILL LOVE THIS MOVE. Quick quiz, if you have never done this move before, would you start with or without the weight? Answer: without


Functional Fitness #128 - Push up to Arm Reach from Live Functional on Vimeo.
Watch this video twice before trying! The idea is to feel the arm on the floor pushing you up, while your torso is slowly twists away from the shoulder. Start slow, this move is advanced at first, then you adapt and it changes to intermediate level.


Functional Fitness #131 - Squat with Bicep Curl from Live Functional on Vimeo.
This is a faster type of squat, real fun once you get going. Keep chest lifted, abs tight, inhale through the down and exhale through the up. Start small and slow when attempting this move.

10-15 reps, 2-3 sets


Enjoy the exercises! We hope they get your body movement integrated and keep your workouts fresh.

Exercises of the Week #2 - More Back and Full Body Exercises

We're feeling generous at Functional Fitness USA, here are FOUR new corrective exercises to incorporate into your work outs.

ENJOY.  The first two are full body exercises to integrate body movement.  The remaining two are new and fun core, ab, and back corrective exercises done with a yoga ball.

#91 Lunging Shoulder Press from Live Functional on Vimeo.

These next two videos feature Functional Fitness USA Founder and Master Trainer, Sam Iannetta.

#85 Standing Jump and Lunge with Two Legs from Live Functional on Vimeo.



#52 Supine Bridge from Live Functional on Vimeo.

This video features Functional Fitness trainer and Massage Therapist, Chuck Hyde.

#55 Supine Hip Flex from Live Functional on Vimeo.

Exercises of the Week #1 - Yoga Ball in Action - 3 Corrective Exercises

Let's Get Integrated...Full Body Integration With Every Move...These exercises come from the Functional Fitness Archive of over 400 exercises.

Enjoy the exercises and the brief instructions on how to do them.

Functional Fitness #9 - Body Ball Roll from Live Functional on Vimeo.

This move is very complicated! Take it slow and be sure to do it in an open area where you won't fall on anything! This move is for proprioceptive agility and balance while moving through multiple planes of motion. Good for wrestlers, grapplers, any ground based martial artists, those seeking to build more awareness in a more horizontal rotational environment. Go slowly until you feel the rhythm of the move! This motion addresses hip mobility and hip stabilization, on top of abdominal stabilization. Be sure to have one leg loaded before bringing other one through!

Functional Fitness #14 - Bicep Curl on Ball from Live Functional on Vimeo.

Knees at 90 degree angle, heels on ground. Chest is lifted and abs are full of contraction. Shoulders are kept still and top of head is lifted towards ceiling. Keep elbows reaching toward the ground as you squeeze weight through a basic curl, elbow flexion. The ball doesn't move during this exercise, no fidgeting or momentum. Internally you will feel as if abs are rolling tension around the abdomen, a very good sensation! For more bicep swell, feel more pressure move through the outside part of hand, pinky finger side as you rotate the weight to palms facing up.

Functional Fitness #27 - Lower Back Extension from Live Functional on Vimeo.

Belly button on ball, toes on ground, chin tucked, looking at the ground not up. Imagine being pulled up from the shoulder blades and back off neck, keeping motion small and not exaggerated, no thrusting, squeezing the muscles. Inhale during contraction and exhale on the way down. Pace is slow! Do not force, FEEL the depth of motion!

The Functional Fitness Video Collection and Growing

We're launching some new initiatives at Functional Fitness USA and the core of it is video.  Check out our videos and learn from our trainers.  More corrective movements are on the way.

Concept Introduction


Trainers and Techniques


Corrective Movement Analysis



Client Testimonials

Functional Fitness- A New Buzz Word by Web MD

Thank you Web MD for supporting Functional Fitness USA with an article about the changing face of
health and fitness strategies.  Paul Chek, one of the top pioneers in this field is the main source in the article.

Web MD Article - Working Out for Real Life Functions

Enjoy the article and evolution of what it means to be truly fit.

Check out the Live Functional YouTube Channel

Hello all,

Here is brief preview of what Functional Fitness USA is all about.  Check out the YouTube Channel.

Live Functional YouTube Channel

Keep checking back as we start to post our video of the corrective exercise of the week.
Here are some of photos of corrective exercises to keep you guessing what videos we're going to release for you integrated work out pleasures.

You can only do this exercise on the cable cross.  One of the few functionally fit exercise machines.

Get your yoga balls out.  This is a great addition to any integrated ab work out.

This is a full body move perfect for you core.  CORE - It's not just a buzz word, it's a place on your body.

Watch out for the exercise video of the week.  Coming Soon from the Functional Fitness USA team.