SquatsGetting up from chairs, toilet, out of car. Lifting groceries, boxes, kids, shoveling snow, gardening, skiing, sports.
RowsShoulder mobility and stability, restores shoulder posture and combats ‘hunchback’ effect of bad desk posture
PlanksProtecting posture during work (standing or sitting), protecting spine during physical activity or strenuous movement, prevents chronic back pain
Step UpProtective stability for the hip and knee, strength for navigating stairs or hiking, single-leg strength and safety for sports
Suitcase Kettlebell CarryFull body stability, hip stability, core stability, posture, full-body awareness and integration, nervous system stimulation, bone density
Specialized MovementsThe really unconventional and ‘fun’ stuff; twisting, throwing, slamming, balancing, etc- these exercises emphasize a special stretch, movement pattern, power output level, or neurological stimulus for well-rounded fitness.
See Keith demo a Functional Fitness Workout
You can do this.