Have you completed your "daily functional five" workout today?
That's what Kimberly Watkins, an NYC fitness expert and CEO of inSHAPE Fitness and inMOTION Exercise on Demand, wants to know.  She says that everyone should have a simple set of functional exercises that they can easily carve out time for every day.

"Even on days when you have other exercise plans, get out of bed and make a bee-line for a spot on the floor where you can spend as little as five minutes - 60 seconds per move - to distribute blood flow to muscles, lubricate the joints and boost your metabolism," she said.  These exercises should also serve to improve the strength needed to function in life.

1. Walkout push-up - Watkins says this move targets multiple muscle groups and incorporate multiple plans of movement, and therefor accelerates the heart rate.  Start standing with your feet about hip-width distance apart.  Slowly fold forward at the hips, reaching our hands to the floor.  When your hands touch the floor, slowly walk them forward until your spine is neutral and you're in the push-up starting position.  Perform a full push-up and then walk your hands back towards your feet and slowly roll your spine up, one vertebrae at a time, to return to the standing position.
2. Standard squat - "Squats force the brain to actively participate," Watkins explained.  "To get the foot placement correct; to focus on even weight distribution between the left and right leg; to keep the chest high and back straight; to engage the glutes; to pause at the change of direction in order to prevent momentum from building; and the full elongation of the hips when standing."  She suggests using a wall to help modify the move if needed
3. Jumping jacks - "Loads of people roll their eyes at the age-old jumping jack," Watkins said.  "However, a dash of plyometrics is so beneficial when it comes to functional fitness.  Neurotransmitters that reside in the feet are rendered so sleep as a result of shoe-filled, sedentary lives.  Light impact is great to wake those crazy critters up.  Like the walk-outs, the jacks, when performed with control, also work multiple muscle groups and get the heart rate up."
4. Hip bridge - Watkins said she likes this move because it will get you on the floor. "A level of happiness for all," she added.  Plus, like the squat, the brain is actively engaged with this move.  "Keeping the toes on the floor is another element of this controlled proprioception.  If your heels absorb all of your body weight, your lower back absorbs more pressure.  When the toes stay down, however, the hamstrings and glutes engage and help elongate the hips as the body changes direction."
5. Plank - "We classify almost all upper body work for regular people into one category that we call PPHC  pushing, pulling, holding, and carrying," Watkins explained.  "Yes, various combinations of muscles are utilized, but because we are focused on regular life function, we teach people to think about the stabilization of the rib cage and gluteo-hip area as the pinnacle force in any activity that involves arm movement.  A basic plank flips that switch on the encasement muscles of the vital organs and rib cage and should never be left out."