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The Functional Fitness Routine That Will Transform Your Body

Functional training is the latest fitness trend to take hold in gyms and classes everywhere. The basic concept: enhancing your ability to perform daily functions. (Check out these 7 functional fitness exercises.) That means not only strengthening your muscles, but improving coordination and communication between your brain and your body. Getting a toned tush in the process doesn't hurt either.

Today's workout provides functional training and moves that can make a total-body transformation. Grab your dumbbells and hit the mat with Grokker experts Jenny Pacey and Wayne Gordon (Pace and Go). Their unique workout program is designed to work your upper body, lower body, core, and endurance in just 30 short minutes.

Perform each exercise for 50 seconds, with 10 seconds of jelly-legs after each. Rest for 10 seconds between each set.

Set 1: Perform squats with a single-arm lift, knee tuck crossover and row, quarter squat jumps, and knee-tuck crunches.

Set 2: Change up into a lunge with a curl, squat to triceps extension, a leap and curtsy, and roll back to stand.

Set 3: Hit both sides with single-leg deadlifts and lateral lifts, arm sprints, burpees to jump press, and crunch crosses.

Set 4: Perform lateral lunges with knee drives, a static hip lift with pullover, lateral jumps to tuck jumps, and core rockers.

Set 5: Round it out with a step back and in, then a bent-over row, calf bounces, and finish with up-up-drag-downs.

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