1. Squats

• Purpose: Strengthen the lower body, particularly the quads, hamstrings, and glutes; improve core stability and mobility.
• How to Perform: Stand with feet shoulder-width apart, toes slightly pointed out. Keep your chest up, engage your core, and push your hips back. Lower your body until your thighs are parallel to the ground, ensuring knees do not go past toes. Press through your heels to return to the starting position. Repeat for desired reps.

2. Deadlifts

• Purpose: Build overall strength, particularly targeting the posterior chain (hamstrings, glutes, lower back).
• How to Perform: Stand with feet hip-width apart, barbell over mid-foot. Bend at the hips and knees to grip the bar, keeping your back straight. Engage your core and lift the bar by extending your hips and knees simultaneously. Stand tall with the barbell in front of your thighs. Lower the bar back to the ground by pushing your hips back and bending your knees. Repeat for desired reps.

3. Lunges

• Purpose: Improve leg strength, balance, and coordination; target quads, hamstrings, and glutes.
• How to Perform: Stand tall with feet hip-width apart. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Ensure the front knee is directly above the ankle and the back knee is just above the ground. Push through the heel of the front foot to return to the starting position. Alternate legs and repeat for desired reps.

4. Push-Ups

• Purpose: Strengthen the chest, shoulders, triceps, and core; improve upper body pushing strength.
• How to Perform: Start in a plank position with hands slightly wider than shoulder-width apart. Keep your body in a straight line from head to heels. Lower your body until your chest nearly touches the ground, keeping elbows at a 45-degree angle. Push through your palms to return to the starting position. Repeat for desired reps.

5. Planks

• Purpose: Enhance core stability and strength; engage multiple muscle groups including abs, back, and shoulders.
• How to Perform: Begin in a forearm plank position, elbows directly under shoulders, and body in a straight line. Engage your core, glutes, and thighs, avoiding sagging or raising hips too high. Hold the position, maintaining a steady breath. Aim for a set duration (e.g., 30 seconds to 1 minute).Repeat for desired sets.

These functional training workouts are designed to mimic real-life movements and improve overall body strength, stability, and mobility. Regular practice of these exercises can lead to better performance in everyday activities and sports.