Basic Functional-Training Equipment

This is me doing a "pointer" on my favorite functional training toy--a stability ball.

The cool thing about "functional training" is that the initial equipment isn't too expensive, and you get great results in a short amount of time.  In fact, you don't really need any special "equipment" because you can do many quality exercises with body weight alone! Remember, the best "free weight" is your body weight.  However, if you want a few toys, here's what I recommend to get you started.

Where Do You Get This Stuff! You can't buy quality functional training equipment in many cities.  I order most of my equipment on-line from PerformBetter.Com which is the best functional equipment company I have found.

I recommend PerformBetter High-Quality Fitness Equipment!

Stability Balls:  If I had only about $25.00 to spend on one piece of equipment this would be it!  The stability ball is cheap, fun, and highly effective.  It can be used for beginner exercises or advanced sport performance exercises.  General size guidelines are below.  I use the higher quality balls that are burst resistant--it's worth the extra cost for the added safety.

• Gymnic Stability Ball Plus (Very Good Quality)

  • Prices start at »$23.00.  I tried using the more expensive balls, but they were too hard from the extra burst-resistant material.  The SB Plus version is plenty heavy enough and will hold up to regular use without feeling like you're exercising on a brick.

• Stability Ball Air Pump: The good balls don't need air very often, but it's nice to have a portable high-volume pump.  You can pump the balls with a bike pump, but the hand-held pumps are more efficient.  I prefer the Blaster Hand Pump from because they work better than more expensive pumps.

See my handouts on how to use these things!

• Exercise/Stability Balls

  • Exercise/Stability Ball Photos: Basic Positions

  • Exercise/Stability Ball Photos: Exercises

Exercise Tubing/Bands: Next to stability balls, simple exercise tubing (or bands) in a few different resistances are hard to beat for functional, core, balance, and "fun" training.  I only use JC "All-Purpose" Exercise Bands from Perform Better because of their higher quality.  You can find cheaper ones at chain stores, but you get what you pay for, and I don't want to end up on my butt when I yank and stretch!

• JC "All-Purpose" Exercise Bands (Perform Better)

  • For Level I beginners, I recommend buying three lightest resistance bands: the purple/extra light, pink/light, orange/medium bands.

  • For Level II beginners or people with higher levels of fitness, I recommend the  pink/light, orange/medium and yellow/heavy resistances.  Each band is $24.95, but the JC Bands are specially designed for frequent use with web anchor points. (See photos on weblink)

  • You can also purchase blue/extra heavy, and black/super heavy for maximum resistance work, but these will probably be too hard for most people at the entry or even intermediate levels.

Medicine Balls: These are weighted balls that are great for core work.  The old-school balls were made of leather, but some of today's medicine balls are made for throwing.

• First-Place Medicine Balls

  • I like these balls because they are made for "throwing."  Throwing and catching medicine balls off a block or concrete wall is an awesome full-body workout. 

  • For beginners, I recommend 2-6 lb. balls.  (8-12 lb. balls are intermediate, and 12-18 lb. balls are advanced.)  2-12 lb. balls range from »$20.00-75.00 each.  Don't get carried away!  You can do a lot with 4 and 6 lb. Med Balls.  If possible, try out some medicine balls at a gym and see which ones are right for you. 

  • A medicine ball or two would be nice if you can afford them.  I must admit, the medicine balls are high on my "favorite list" of functional equipment!

  Weight Conversions

  Pounds	Kilograms
  1.0	.45
  2.0	.91
  3.0	1.36
  3.3	1.5
  4.4	2.0
  6.6	3.0
  8.8	4.0
  11.0	5.0
  13.2	6.0
  17.6	8.0
  22.0	10.0
  26.4	12.0

Optional or Special-Needs Equipment I Use:

• Ankle Bands: Used for increasing hip stability and decreasing knee injury.

• Biofoam Roller: (1' Long) Used for muscle tissue regeneration and healing.

• Biofoam Roller: (3' Long) Used for muscle tissue regeneration and healing.

• BOSU Balance Trainer: Used for balance and stability training--and FUN!

• Bowflex Adjustable Dumbbells:  These ergo DBs go from 5-52.5 pounds and are great for tight spaces.

• Cones: Used for balance, speed, agility, and quickness drills.

• Core Performance Book by Mark Verstegen: Great training reference for general fitness to athletic training.

• Reebok Core Board: Multi-planar training for balance and functional strength

• SKIDLESS Yogitoes Yoga Mat: Helps with non-slip along with improving hygiene to reduce gym infection risks!

See My Healthy Holiday Gift Recommendations

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(Updated 4.2.08)

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