Functional movements are a large aspects of fitness. Below are some of my favorite movements to bring strength, fitness and function to your life, with focus on the lower body squatting movement.

CALISTHENIC PLYOMETRIC

Pushup

Squat

Pull up or chin up

Squat jump to pull up; repeat

Jump squat

Squat and thrust

Sit up

Get ups (Sit up, stand up and squat; repeat)

Supine leg raise

Handstand

Forward lunge

Back lunge

 

NOTE: Perform 3 rounds consisting of 60 seconds with break between