Workout of the week: 25-min functional full-body workout

20th June 2022

functional full-body workout

ALL LEVELS / functional full-body workout / 25 minutes

Equipment: Barbell & gym mat

At EVO, we’re proud supporters of the functional training approach. In case you don’t know, this type of fitness uses exercises that mimic your everyday moves to make those activities easier to perform. Unlike isolated types of training — only focused on isolated muscle groups — functional fitness usually targets the whole body and a set of muscles simultaneously.

This functional full-body workout follows this philosophy. With just 6 exercises, you’ll target your whole body in a fun and functional way. With 4 rounds only, you’ll start performing each exercise for 20 seconds with 10 seconds to rest. You’ll add 10 seconds to each exercise in each round, increasing progressively until you reach the last round with 50 seconds of activity and only 10 to rest.

Barbell front squat
Push-up
Barbell row
Barbell deadlift-row
Abdominal row
Reverse lunge

Let’s go!

Start your EVOlution

WORKOUT SETUP

6 exercises
4 rounds
1st round: 20 sec on, 10 off
Increase 10 sec on each round
25 minutes
Equipment: Barbell & gym mat

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Barbell = a broom handle with a gym bag with weights on it

WORKOUT EXERCISE LIST

4 rounds

1 – BARBELL FRONT SQUAT

1st round: 20 sec on, 10 sec off
2nd round: 30 sec on, 10 sec off
3rd round: 40 sec on, 10 sec off
4th round: 50 sec on, 10 sec off

Start in a standing position with the barbell in a rack position (barbell resting loosely in palms, upper arm horizontal).
Begin the movement by squatting down, keeping the back straight.
Aim to drop the hips just below the knees while maintaining balance and control of the bar.
Return to the start position and repeat.

2 – PUSH-UP

1st round: 20 sec on, 10 sec off
2nd round: 30 sec on, 10 sec off
3rd round: 40 sec on, 10 sec off
4th round: 50 sec on, 10 sec off

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position. Repeat.

3 – BARBELL ROW

1st round: 20 sec on, 10 sec off
2nd round: 30 sec on, 10 sec off
3rd round: 40 sec on, 10 sec off
4th round: 50 sec on, 10 sec off

Grab a suitably loaded barbell with a shoulder-width grip. Engage the core and set the shoulders.
Lift the bar to assume a standing position – this is your start position.
Keeping the core engaged and the shoulders set, hinge at the hips until the bar is just below the knees. Row the bar towards your belly button and lower again. That’s one rep.
Repeat.

4 – BARBELL DEADLIFT-ROW

1st round: 20 sec on, 10 sec off
2nd round: 30 sec on, 10 sec off
3rd round: 40 sec on, 10 sec off
4th round: 50 sec on, 10 sec off

Grab a suitably loaded barbell with a shoulder-width grip. Engage the core and set the shoulders. Lift the bar to assume a standing position – this is your start position
Keeping the core engaged and the shoulders set, hinge at the hips until the bar is just below the knees. Row the bar towards your belly button and lower again. Immediately deadlift the bar to a standing position – this combination movement completes one repetition.
Return under control and repeat.

5 – ABDOMINAL ROW

1st round: 20 sec on, 10 sec off
2nd round: 30 sec on, 10 sec off
3rd round: 40 sec on, 10 sec off
4th round: 50 sec on, 10 sec off

Lie on your back with legs straight, feet together. Place arms straight overhead. Flatten your lower back slightly into the floor.
Begin the movement by bringing the knees towards the chest and simultaneously bringing the hands to touch the feet. Although the legs will bend, the arms remain straight. Imagine drawing a semicircle shape with the arms as they come towards the feet to make it easier.
Maintain balance and control as the hands touch the feet.
Return under control and repeat.

6 – REVERSE LUNGE

1st round: 20 sec on, 10 sec off
2nd round: 30 sec on, 10 sec off
3rd round: 40 sec on, 10 sec off
4th round: 50 sec on, 10 sec off

Stand with the feet hip-width apart, arms by your side. Engage the core slightly and set the shoulders.
Keeping the core engaged, bend the front leg and take a small step back. Maintain your balance as you slowly drop the back knee to the floor. Maintain balance as you return to standing.
Repeat on the other side.

Fun is guaranteed not only with this functional full-body workout but also with these challenges:

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