Workout of the week: 40-min functional full-body workout

20th February 2023

functional full-body workout

ALL LEVELS / functional full-body workout / 40 minutes

Equipment: Stopwatch & exercise mat

When you think about a workout, fun is probably one of the last words that come to mind, right? Not for us — here at EVO, we like to put the fun in functional. However, this doesn’t mean that we overlook the effectiveness of these drills. In fact, it’s the combination of both that makes training pleasant.

That’s how we came up with this 40-minute functional full-body workout. It looks like any regular workout, but we added a time-related challenge that makes a big difference. So, as usual, you get a set of exercises — 8 in this case. But you’ll level up each round, meaning you’ll perform 20 seconds of each and rest for 40 in the first round. Then, you’ll increase 10 seconds of activity and decrease 10 of resting period. It goes like this:

1st round – 20 sec on, 40 sec off
2nd round – 30 sec on, 30 sec off
3rd round – 40 sec on, 20 sec off
4th round – 50 sec on, 10 sec off
5th round – 60 sec on, 10 sec off

You’ll start slow, but the intensity will increase a lot as you progress, making this also a cardio challenge.

Burpees
Squats
Push-ups
Lunge jump
Push-ups with rotation
Side to side
Long jump
Bicycle crunch

3, 2, 1, let’s do this!

WORKOUT SETUP

8 exercises
5 rounds
20 seconds on, 40 off on the 1st round
Add 10 seconds of work and take 10 of rest each round
Last round: 60 seconds on, 10 seconds off
40 minutes
Equipment: Stopwatch & exercise mat

WORKING OUT FROM HOME? NO PROBLEM.

EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.

WORKOUT EXERCISE LIST

5 rounds

1 – BURPEES

1st round – 20 sec on, 40 sec off
2nd round – 30 sec on, 30 sec off
3rd round – 40 sec on, 20 sec off
4th round – 50 sec on, 10 sec off
5th round – 60 sec on, 10 sec off

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet.
As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.
Return to upright and repeat.

2 – SQUATS

1st round – 20 sec on, 40 sec off
2nd round – 30 sec on, 30 sec off
3rd round – 40 sec on, 20 sec off
4th round – 50 sec on, 10 sec off
5th round – 60 sec on, 10 sec off

Stand on your feet, placing them at the same distance as that of your shoulder lines.
Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight to control your hip and stabilize the movement. Use your arms to help you with your balance.
Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.
Repeat.

3 – PUSH-UPS

1st round – 20 sec on, 40 sec off
2nd round – 30 sec on, 30 sec off
3rd round – 40 sec on, 20 sec off
4th round – 50 sec on, 10 sec off
5th round – 60 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.

4 – LUNGE JUMP

1st round – 20 sec on, 40 sec off
2nd round – 30 sec on, 30 sec off
3rd round – 40 sec on, 20 sec off
4th round – 50 sec on, 10 sec off
5th round – 60 sec on, 10 sec off

Stand with feet hip-width apart, core engaged, and shoulders set
Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor. Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).
As soon as you hit the lowest point, explosively jump upwards and split the legs on the other side. Maintain your balance and position throughout the movement.

5 – PUSH-UPS WITH ROTATION

1st round – 20 sec on, 40 sec off
2nd round – 30 sec on, 30 sec off
3rd round – 40 sec on, 20 sec off
4th round – 50 sec on, 10 sec off
5th round – 60 sec on, 10 sec off

With arms stretched and the body partially planking, parallel to the floor, bring the torso closer to the ground by bending the elbows.
Elbows should be ‘facing’ outwards in relation to the medial line.
The trunk should be brought down as close to the ground as possible without contact or extreme shoulder discomfort.
Shoulder blades should remain stable, and armpits and chest should also distribute strength.
Push the palms firmly against the floor to push back upwards and straighten the arms (keeping shoulder blades steady).
At the end of the motion perform a torsion of the trunk, from the pelvis up, raising one arm towards the ceiling and finalizing the movement in a stable T position.
Rotate back to the original plank with both hands on the floor, arms stretched.

6 – SIDE TO SIDE

1st round – 20 sec on, 40 sec off
2nd round – 30 sec on, 30 sec off
3rd round – 40 sec on, 20 sec off
4th round – 50 sec on, 10 sec off
5th round – 60 sec on, 10 sec off

Start with your legs more than hip distance apart, with your core tight and a soft bend in the knees.
Sit back into your hips and gently hop sideways to the left with your left leg leading.
Reach your right hand towards your left leg and touch the floor. This is one rep.
Use your core and upper legs to bring yourself back up and hop sideways to the right, reaching your left hand toward your right foot.
Increase your speed to intensify that cardio power.

7 – LONG JUMP

1st round – 20 sec on, 40 sec off
2nd round – 30 sec on, 30 sec off
3rd round – 40 sec on, 20 sec off
4th round – 50 sec on, 10 sec off
5th round – 60 sec on, 10 sec off

Find a space where you have 2-3m in front of you, and stand with feet hip-width apart. Engage the core and set the shoulders slightly, ready for movement.
Quickly bend the knees and hips (to about a ½ squat position) and swing the arms backwards. Keep the knees over the toes throughout.
As soon as you hit the lowest position, rapidly extend the hips and drive the arms forwards and up (about 45-degree angle) to straighten the body and jump forwards.
Keep the core tight and remain balanced during the leap. As you land, drive the legs forwards allowing the knees and hips to bend slightly to absorb the landing.
Repeat.

8 – BICYCLE CRUNCH

1st round – 20 sec on, 40 sec off
2nd round – 30 sec on, 30 sec off
3rd round – 40 sec on, 20 sec off
4th round – 50 sec on, 10 sec off
5th round – 60 sec on, 10 sec off

Lie on the floor with your lower back on the ground and your knees flexed. Engage your core.
Place your hands behind your head, pull your shoulders from the floor and raise your feet from the floor.
Emulate the bicycle pedal motion and bring one knee up, stretching the other.
Simultaneously, rotate your torso to help your knee touch your opposite elbow.
Do the same on the other side and repeat.

We hope you had as much fun as we had doing this functional full-body workout. Here are some other challenges for you:

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