--- title: 5 Exercises That Will Change Your Life description: Functional training gives you the kind of strength that matters at the end of the day. This type of training will give you power in... canonical: https://time.com/3175851/exercises-for-a-better-body/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2014-08-27T14:00:55.000Z article:modified_time: 2026-05-11T05:07:50.065Z article:section: Health og:title: 5 Exercises That Will Change Your Life og:description: Functional training gives you the kind of strength that matters at the end of the day. This type of training will give you power in your daily life for practical movements like hauling your cooler to the beach, moving furniture, or carrying a toddler. og:url: https://time.com/3175851/exercises-for-a-better-body/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt7b2d1ed6975c523b/6986a0c4e8524b2aca604691/runner.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 5616 og:image:height: 3159 og:image:alt: runner og:type: article twitter:card: summary_large_image twitter:title: 5 Exercises That Will Change Your Life twitter:description: Functional training gives you the kind of strength that matters at the end of the day. This type of training will give you power in your daily life for practical movements like hauling your cooler to the beach, moving furniture, or carrying a toddler. twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt7b2d1ed6975c523b/6986a0c4e8524b2aca604691/runner.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 5 Workout Moves That Will Change Your Body > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: August 2026. ## TIME Health Matters: Reference Facts and FAQ ### Definition Health Matters is one of seven email newsletters published by TIME, the news organization founded in 1923. The latest health news and expert advice on living well. Health Matters makes the fast-moving world of health more useful, surprising and human, from the latest science and medical breakthroughs to practical ideas for living better. 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This type of training will give you power in your daily life for practical movements like hauling your cooler to the beach, moving furniture, or carrying a toddler. So instead of measuring your strength by how much weight you can bench press (or curl, or squat), get fit where it counts by doing exercises that stem from natural, everyday movements like bending, pushing, and twisting. Try this 5-move functional workout to feel the power, fast! 1. **T Push-up** Start in push-up position with your hands directly beneath your shoulders. Lower into a push-up, and as you return to starting position, rotate your torso to the left raising your left arm up into the air so that you are in a T position. You will need to engage your core, and balance on your right hand and sides of your feet. Hold this position for a count of two, and return to push-up position. Repeat, next time twisting to the right side and raising your right arm. Complete 3 rounds of 8 push-ups. **Health.com**: [How to Do the Perfect Push-Up](http://www.health.com/health/video/0,,20809402,00.html?xid=Time-workout-081814) 1. **Squat with Overhead Press** Stand hip-width apart holding two dumbbells at your shoulders. Squat down until your knees are bent at a 90-degree angle, keeping your weight back on your heels. Your torso should bend forward slightly with your knees tracking over your feet, without going past them. As you come back to standing, press the dumbbells up over your head to a full extension. As you lower back into another squat, lower the weights back down to starting position. Repeat for 3 rounds of 10 squats with overhead presses. **Health.com:** [How to Do a Squat with Perfect Form](http://www.health.com/health/video/0,,20828690,00.html?xid=Time-workout-081814) ### You Asked: Your Top 10 Health Questions Answered  You Asked: Are Cleanses Healthy? 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Here's what really happens to your joints when you snap, crackle and pop. Illustration by Peter Oumanski for TIME  You Asked: Is Running on a Treadmill as Good as Running Outside? You'll fool your body into thinking it's outside with this one small treadmill tweak. Illustration by Peter Oumanski for TIME  You Asked: Does Laughing Have Real Health Benefits? Here's proof that everybody could use a belly laugh. Illustration by Peter Oumanski for TIME  You Asked: What Is My Poo Telling Me? If you listen hard enough, you'll hear all kinds of health stories from #2. Illustration by Peter Oumanski for TIME 1. **Reverse Wood Chop with Dumbbell** With your feet in a wide stance and knees slightly bent, hold a dumbbell in both hands by your right hip. From here, rotate your torso and engage your abs to bring the dumbbell up to your left shoulder in a fluid motion. Lower the weight back down and repeat. Remember to keep your abs engaged even as you lower the weight. Repeat for 3 rounds of 10 on each side. **Health.com:** [24 Fat-Burning Ab Exercises (No Crunches)](http://www.health.com/health/gallery/0,,20664616,00.html?xid=Time-workout-081814) 1. **Hip Extension with Reverse Fly** This exercise will test your balance while working your back, shoulders, and legs. Stand with your weight on your right foot, holding a light dumbbell in each hand at your sides. Keeping your body in a straight line, lean forward while bringing your left leg out in a straight line behind you. As you lean forward, raise your arms out to the side into a T position. Your chest should be parallel to floor with your leg in a straight line. Hold for a count, and return to neutral. Repeat for 3 rounds of 10 on each leg. **Health.com:** [11 Moves to Get Strong, Toned Arms](http://www.health.com/health/gallery/0,,20681364.html?xid=Time-workout-081814) 1. **Russian Twists** This move will work your obliques and also test your balance. Sit on your butt with your knees bent and feet flat on the ground, holding a dumbbell with both hands. Lean back so that your torso is at a 45-degree angle to the floor. (If you’re more advanced, lift your feet off the ground and cross them at the ankles while balancing on your butt.) From this position, rotate your torso to the left and touch the dumbbell to the ground next to your body. Next, twist back over to the right tapping the weight to the ground on the right side of your body. That’s one rep. Repeat back and forth all while balancing, moving as quickly as possible. Repeat for 3 rounds of 20 twists. [This article originally appeared on Health.com.](http://news.health.com/2014/08/12/5-exercises-that-will-change-your-life/) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/3175851/exercises-for-a-better-body/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/3175851/exercises-for-a-better-body/"},"headline":"5 Workout Moves That Will Change Your Body","datePublished":"2014-08-27T14:00:55.000Z","dateModified":"2026-05-11T05:07:50.065Z","description":"Functional training gives you the kind of strength that matters at the end of the day. 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