Exercises of the Week #30 - Yoga Ball and Abs Exercise #4

Opposite Arm Leg Extensions on Ball from Live Functional on Vimeo.

Back Stabilization

+ Center the ball on your center around the belly button, as you lift the arm/leg you will feel the pressure increase in the abdomen area, this will increase likelihood of a gaseous procurement, just a friendly warning.

+ Keep head still, looking at the ground, not in front of you.

+ Try as hard as you can to stay still on the ball, this is hard, you will have to hold your body against the ball rolling you around. For a simpler start, begin with the legs first, then add the arm to the appropriate leg.

+Pace is slow and deliberate.
2-3 sets of 12-20 reps should take about 3-5 min

Exercises of the Week #31 - Yoga Ball and Abs #5

Abdominal Ball Twist from Live Functional on Vimeo.

Every functional body should be able to do this exercise!

+ keep shoulder blades connected to the ground, as you turn the hips to one side, do so slowly!

+ Feel the abs participating in controlling the pace, do not just flop from side to side.

+ inhale as you move to one side, then exhale to the middle, inhale to other side, exhale back to middle

3-5 minutes keep the pace slow and really feel the spine moving in it's space.

Exercises of the Week #29 - Yoga Ball and Ab Exercise #3

Straight Legged Hip Ups from Live Functional on Vimeo.

Core and Back Stability

+ Feel shoulder blades connect into the ground, keep spine as straight as possible, do not loose the integrity of the spine.

+ As you press your feet into the ball, feel the hips leave the ground without any vertebra of the spine shifting, this takes a ton of attention.

+ Squeeze the butt to full hip extension and hold of 2 seconds at the top, now slowly reach the butt toward the ground, do not just flop down.

2-3 sets 10-15 reps exhale as push, inhale as you go down PAY ATTENTION TO YOUR BODY

Exercises of the Week #26 - Yoga Ball and Ab Exercise #1

Quad Curls integrated Ab Stabilzation from Live Functional on Vimeo.
If you can do a push up you can do this, and you will feel a completely different relationship between your abs, hips and quads.

+ Set it up like the video, and go for it. You will perform this exercise about 4 sets before it unfolds in your structure, so be patient and attentive.

+ Pace is faster, no snapping, keep motion perpetual and smooth

2-3 sets of 15-20 reps This move will get the attention of those around you, so be prepared to let other gym goers know where the good moves are at. Thanks

Exercises of the Week #24 - Another Full Body Move with Free Weights

Dumbell Squat to Overhead Swing (kettleball optional, not needed) from Live Functional on Vimeo.

If you can't afford a kettle ball you are better off, you can do everything with barbell, and here is an example. As with all of our movement corrections, DO THEM, FEEL THEM, THEY MAKE A DIFFERENCE you can feel.

+ Firmly holding one side of a barbell, swing the load overhead, do not let go, you gym neighbor will not like you if that weight flies around.
+ Feet are slightly turned out and knees are facing the direction you knees are facing, knees should not dive in AT ALL, they remain over the feet.
+ Inhale down, exhale over head. Keep shoulders down on back, no shoulder earrings!!

2-4 sets 10-20 reps (depending on load)

Start with a 15 lb weight until you get the swing of it, then move on, most folks do not need to go over 30 lbs, if you do, do not swing over the head, just up to chin and keep your abs full of medium pressure, and keep breathing.

Exercises of the Week #22 - How to Make a Workout From the Blog

Okay, choose 7 exercises that fit into what you want to workout or correct in your body. Most of the exercises are tagged with a problem area of the body: shoulder, leg, lower back. The exercises can help correct poor movement patterns in these areas if it is done over 3-4 weeks.

Do these 7 exercises as a circuit. Do 3 sets of each exercise. This should be a 45 minute to an hour workout depending on the pace. Enjoy the exercises.

Exercises of the Week #21 - A Deep Leg Stretch

This week we promised some of our members to post an exercise that could be done with an arm/wrist injury. So we came up with a deep leg stretch using the yoga ball. Enjoy.

Big Quad Stretch on Ball from Live Functional on Vimeo.

Seems simple, be sure to add these tensional components to maximize efficacy of this stretch.

+Keep the abs engaged into the hip, gently squeeze the butt muscles of the stretching leg, you will feel a deeper more accurate stretch. Add these tensional elements slowly and smoothly, no jerking your body around.

+Knee does not cross the toes!

+for added depth, rotate the femur gently right to left no more than 5 degrees either way, it will feel like your knee cap is pivoting on the ground, so be sure to use a mat or a rolled up towel to add some cushion.

Each side hold for 1 minute, breathing slowly, deepen the stretch by driving hips forward, do not push, this stretch is good for everyone!

Exercises of the Week #17 - An advanced full body move

This week's move is full body with freeweights. Enjoy.

Please leave a comment and let us know what types of corrective exercises you need to help fix you. Next week, we'll post the exercise for the top comment.

Seated Overhead Press on Bench (Ab stabilization/Back Stabilization, Shoulder Power) from Live Functional on Vimeo.

Big move, watch this move carefully before doing, can be done with dumbells as well. If you have shoulder problems, this is not a beginning exercise for you. Shoulder pain means you are limited until you understand how that pain can be supported and healed!

+ Abs remain active through entire move, chest is lifted, shoulders are on the back, elbows and shoulders feel the squeeze, feel the weight drive your butt bones into the bench, low back is on strong

+Inhale as weight comes down, exhale as weight is pressed overhead, elbows never lock when over head and the weight never goes below the chin

2-3 sets of 10-15 reps (start lighter at first just to get the move understood, then push for fatigue with more reasonably challenging weight)

Exercises of the Week #13 - Another Shouler/Arm/Ab Cable Exercise

Enjoy this move. We've given you both sides of the corrective exercise to see how it integrates the shoulder, arm, and abs.

The Free motion Cable cross is by far the most advanced piece of equipment on the market! It's smooth and fast, no jerkiness. And it allows your body to move freely.

Things to feel:

+Chest up facing the cable, weight is mostly in front leg, hip square to cable, Rotation comes mostly from torso, no knee moving, knees stay in postion under hips

+Keep shoulder blades on the back, elbow is held away from the body at a 45 degree angle, wrist held straight, unloaded arm swings countered to loaded arm

+Weight is more than you would think 20-45 to start, can get up to 85 lbs. Make sure to control the weight, don't let it snap you back on the return. 3 sets each arm.

+This is considered a back exercise, but so much more is happening.

Exercises of the Week #12 - Two Shoulder Exercises on the Cable Cross

Here are two more shoulder exercises to be done on the Cable Cross. Enjoy and do with caution.

Very fun move, heavier move, a fast move. Notice placement of arms, feels so good!!

Things to feel:

+Keep chest up, weight in heels, lean weight back using load to balance, eyes are gazing over machine, shoulder blades are together and down on back, elbows drive the weight, keep wrists straight

+Load can be higher, at least 35 to start, can go as high as 100 lbs. Remember to control the weight, don't let it pull you off your balance point. 3 sets of 10-20 reps

Things to feel:

+Chest is lifted, keeping shoulder blades engaged and connected to the back, abs full and moderately contracted, feet are stable on the ground, knees slightly bent staying directly over the feet, Hips are softly bent.

+Something specific to watch out for, the shoulder's should stay down, there should be no migration of shoulder blades to ear level! The weight should be pinning the Shoulder blades onto the back, elbows doing the pushing!

+Hands never drop below the jaw! No snapping the arms through endpoint, elbows do not lock out!

+Pace should start slower, inhaling on the down and exhaling on the push

+Starting weight is 10-20 lbs for 2-3 sets of 15-20 reps. For more challenge you can increase the resistance to a 10 rep weight, Do Not Loose the Attention to Form! Feel the entire body screaming with tension and pressure.

Exercises of the Week #9 - Cable Cross Moves for the Computer Jockies

These two exercises are for anything shoulder and upper back. These are often used to realign shoulder position due to a career of working at a desk and computer. These are great upper body tension relievers. As the blogger, I do these moves during every work out. ENOY!

Functional Fitness #170 - Easy Bicep Curl from Live Functional on Vimeo.

Notice position of the Cable Cross Arms, single handle on each arm.

+Weight in Heels to mid-foot, knees slightly bent, abs engaged, chest up, shoulder blades back, squeeze palms towards your ears, biceps will light up, bring da fire, hehe

10-15 lbs is a good start weight if you are new,
15-20 if you want more challenge
25-50 if you want more (increase slow, no hurry to get huge)

Functional Fitness #172 - Scapula Stabilizing: Upper W's from Live Functional on Vimeo.

Notice position of the cable cross arms.

Things to Feel:

+Weight in mid foot to heels, knees slightly bent, butt is leaning slightly away from machine, chest up, abs engaged, arms are holding a slight angle, elbows should be holding the angle, push through knuckles, feel fingers wrapping around the handle
+Breath: Inhale on the push, exhale on the return (it will feel weird, keep at it, your lungs will thank you on the third set)
+Weight Stack starts easy 10 lbs. The upper limit of this exercise is around 35 lbs. The muscle groups on this exercise are smaller, so start slow. 10-15 reps for 2-3 sets

Exercises of the Week #8 - More Cable Cross

We really love the cable cross machines at Functional Fitness. Here are some more exercises. Remember all exercises of the week are corrective in nature if you do them correctly.

There is nothing better than having a personal trainer to help you through a workout. Hopefully, the exercises of the week are the next best thing for incorporating corrective exercises into your workouts.


Functional Fitness #167 - Scapular Stabilizing: Standing Overhead tricep from Live Functional on Vimeo.
Need to have the long handles, or the rope with two ends, it's black usually hanging on the wall or this single cable free motions. Notice position of free motion arm.

Things to Feel:
+Weight in mid foot, knees slightly bent, abs are engaged not sucking in, but more round and tight, Elbows stay in one place as they bend through the move, feel the pressure of resistance through your entire torso. engage wrists pointing the handles toward the ceiling, no lazy hands, legs are parallel, no swaying, no slouching!
+Breath: Inhale as the hands are lowered and exhale through push phase
+Weight Stack is set to 15-20 for the 1st set then you can move up, you probably won't be able to do more than 80 lbs. on this move, the angle is pretty hard on the tricep 15-20 reps for 3 sets

Functional Fitness #168 - Advanced Torso Stabilizing: Sweeping Weight Shift from Live Functional on Vimeo.

Use a single handle on this one, watch this move very carefully, it's deceiving.

Things to feel:
+Hands stay centered in front of chest, meaning arms do not move, they are static and hold the position
+Shoulder blades do not move, they stay on the back, which means chest up and abs engaged
+Rib cage stays over hips!
+Weight shifts from one leg to the next as the move your hips from over 1 foot to the other, knees stay in alignment over the feet, no wobbly knees
+This move looks easy, it is not, because you have to track your position the whole time, no heavy weights, this move is about neurology and feeling, smaller is better.

Enjoy these exercises in your workouts.

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.

Searching for New Members with a Smile

Mark Klinger and Dennis O'Brian in Action

As we get closer to the end summer, we're trying to fill 30 spots at the Functional Fitness on Broadway center.  We don't need 100 new members as we're not a "meat market" based facility.  Our goal is to get 30 members who get the system.  So we did some leg work with our wonderful Functional Fitness flyers.

It's all about the Smiley Face.

NOTICE: The smiley faces on some of the corners.  If your lucky enough to find a flyer with a smiley face on it, then you can call Functional Fitness on Broadway to schedule a free 30-minute movement analysis and quick personal training session.



We hope to see you at the Broadway center, if not then please enjoy our Exercises of the Week to enrich your work outs, wherever they may be.  The new Exercises of the Week will be out on Monday.  Enjoy.

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!

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.