Most people hardly have the time or inclination to make an extra effort and keep their body in top condition. People usually workout only when required and for a specific purpose too. However, regular exercise is not only about bulking up and getting a sculpted figure.

Personal Training workouts that incorporate simple; everyday moves to make your life easier and more comfortable. These are low intensity exercises that are safe and effective even for beginners.

Try out some basic functional workouts today to see how this regime can make a positive difference to the quality of your life.



This is one of the basic movements both in your daily life and in most workout regimes. They tone your leg muscles and improve strength in the pelvic region. The movement replicates real-life motion such as climbing stairs or hills.

To begin, stand straight with shoulders pushed back and the chin pointing in front. Engage the core and step forward with one leg. Lower the hips till both the knees are at ninety degree angle to the ground. The knee that is positioned in front should be directly above the ankle and not pushed too far out. Similarly, the knee positioned backward should not touch the ground. Hold position for a few seconds and slowly rise to the initial posture. Repeat with the other leg.

You can vary the motion by doing the backward lunge where you step backward with one foot instead of stepping forward.


This is another primary workout that replicates real-life motion of sitting. Many people need a support to sit or get up from a low plane and this workout can help improve their strength and body balance. The personal training workout also teaches you how to maintain a correct posture while sitting or getting up from a sitting position.

Begin by standing straight with feet placed slightly wider than the hips. The toes should point a little outward. Stare straight ahead, hold your chin up and engage the core. Stretch out both arms in front; keeping them parallel to each other. Break your body at the hip (do not start by bending the knees) and push the butt down slowly as you sink into the squatting position. EPTI personal trainer courses will show you the exact form you need to teach your clients how to squat perfectly.

Throughout the movement, both knees should be in line with the feet.


This is another effective functional training workout that replicates everyday motions of squatting and lifting. You need to lift a weight so consult your trainer as to how much load you can lift safely.

Begin by standing with your feet placed midway under the bar so that shins do not touch the bar yet. Place heels at hip-distance width and keep toes pointed outward. Bend from the hips (not the knees) and grab the bar with both hands placed at shoulder-width. Keep arms straight and slowly bend your knees as you drop into position and your shins touch the bar. Dan at the European Personal Training Institute say’s “to drive through your heels, squeeze your glutes and keep your chect facing forward”.

Inhaling deeply; pull up till you are standing with the weight placed against the thighs. Hold position for few seconds and slowly lower yourself by bending first at the hips. Bend the knees once the bar is past them and lower the weight slowly to the floor.