Mike Chen’s At-Home Functional Movement Workout

Workout With a Local

Exercise is not one-dimensional and neither are you. Everybody starts at a different point, and it is important for everyone to find their place in fitness. In this full-body workout, we will be utilizing five of my favorite functional movements that can be easily altered to challenge both beginners and experts alike. Complete 2-3 sets, depending on fitness level, for a great full-body workout.”

Previous slide
Next slide

Arnold Press

Pick out a dumbbell and start by taking a seat.

Bring the dumbbells right in front of your face with your palms facing your body.

Use your shoulder and tricep muscles to push the weights up until your arms are completely extended.

As you push up, twist your wrists and rotate the dumbbells 180 degrees.

At the top of the press, your palms should be facing away from your body.

Slowly bring the weights back down, twisting your wrists back in as you lower the weight.

Return to the starting position and repeat for 8-12 repetitions depending on difficulty.

Previous slide
Next slide

Pall of Press

Start by setting up your resistance band around chest height.

Stand where your band’s anchor point (existing poles or columns in your home work great) is to your right, and place your feet just slightly wider than shoulder-width.

Take your band in both hands, interlock your fingers, and bring it out in front of you so you feel tension wanting to pull you back to the anchor point.

From here, extend your arms forward and push the band straight out from your chest, then bring your hands back to your body and repeat.

Complete 10-12 reps and then switch sides.

Previous slide
Next slide


Begin by lying on your back and tightening your core.

Next, lift your arms straight up from your shoulders and your knees straight up from your hips, making sure you continue to keep your core tight.

From this position, take one leg and the opposite arm and move them away from the body, stopping right before you touch the ground.

Bring those two limbs back up to the starting position and then move your other arm and leg down just like the first two.

Repeat this movement for 8-12 repetitions depending on difficulty.

Previous slide
Next slide

Split Squat

Begin by taking a large step forward as if you were about to perform a lunge.

When in this position, the heel of your back foot should be raised.

Keeping your torso upright, lower your body slowly until your back knee almost touches the floor, then push yourself back up.

Repeat on one leg for 8-12 repetitions and then switch to the other side.

Previous slide
Next slide

Band Row

Attach your band to an anchor point at about chest height, taking it in one hand.

Back away from the anchor point until you begin to feel tension in the band.

Next, stand with your legs roughly shoulder-width apart.

Pull the band backward, bending the elbow while keeping your arm close to the side of your body.

Pull until you are unable to go further without rotating your torso, then slowly return to the starting position.

Repeat for 10-12 repetitions, then switch sides.

Get access to the next issue before it hits the stands!