There are five exercises that are essential for functional fitness. Functional exercises are those that allow a person to perform the daily activities of life with optimum ease. Everyone needs to do them, beginners, seniors and the best athletes, in order to perform at our best. They are compound exercises that work all of the major muscles groups in the body and you can do them anywhere.

Push ups

A push-up (or press-up) is a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. Push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training.

Pull ups

The pull-up is one of the toughest bodyweight moves there is, requiring your back and other muscles to work hard to lift and lower your entire body. Muscles in your back (specifically the lats, traps and rhomboids), shoulder and arms all get a workout with pull-ups, and you’ll definitely feel every one of them when you wake up the morning after a first session on the bar.

squats

squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps femoris muscle, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body.

Deadlift

The barbell deadlift is one of the best exercises around, period. Whether you want to build muscle, burn fat, increase athleticism, or focus purely on gaining strength

lunges

A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, core, and the hard-to-reach muscles of the inner thigh. Lunges can help you develop lower-body strength and endurance, and unlike squats, they are highly effective at evening out muscle imbalances