{"id":42795,"date":"2017-05-08T13:15:40","date_gmt":"2017-05-08T11:15:40","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/workout-of-the-month-kinesis-core-workout\/"},"modified":"2025-05-03T05:07:57","modified_gmt":"2025-05-03T03:07:57","slug":"workout-of-the-month-kinesis-core-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/workout-of-the-month-kinesis-core-workout\/","title":{"rendered":"Workout of the month: Kinesis core workout"},"content":{"rendered":"<h4>Intermediate workout \/ Interval training \/ Kinesis wall<\/h4>\n\n<h2><strong>DESCRIPTION<\/strong><\/h2>\n<p>This unique core workout trains the whole body in a standing position on the Kinesis Wall, and utilizes 6 fundamental movement patterns. Watch out for the intermittent cardio hits. And you thought the Kinesis just looked good!<\/p>\n<p>&nbsp;<\/p>\n<h2>CORE WORKOUT EXERCISES<\/h2>\n<h2><strong>LUNGE<\/strong><\/h2>\n<p>Keep core tight and push off front leg. As you improve, drop deeper into lunge.<\/p>\n<p><iframe loading=\"lazy\" title=\"Kinesis lunge\" src=\"https:\/\/player.vimeo.com\/video\/193876287?h=aa8ec1e10f&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h2><strong>CHEST PRESS<\/strong><\/h2>\n<p>Keep core and glutes tight, and squeeze shoulder blades together.<\/p>\n<p><iframe loading=\"lazy\" title=\"Kinesis chest press\" src=\"https:\/\/player.vimeo.com\/video\/194014758?h=069c6d11f9&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h2><strong>ROW<\/strong><\/h2>\n<p>Keep core and glutes tight, and squeeze shoulder blades together.<\/p>\n<p><iframe loading=\"lazy\" title=\"Kinesis row\" src=\"https:\/\/player.vimeo.com\/video\/194022515?h=f85e420ccb&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h2><strong>LOW TO HIGH CHOP<\/strong><\/h2>\n<p>Keep core tight, drive the hips and pivot on the ball of foot.<\/p>\n<p><iframe loading=\"lazy\" title=\"Kinesis low to high chop\" src=\"https:\/\/player.vimeo.com\/video\/194010550?h=57763ed3e4&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h2><strong>DEADLIFT<\/strong><\/h2>\n<p>Keep core tight, push feet into floor and drive the hips up.<\/p>\n<p><iframe loading=\"lazy\" title=\"Kinesis deadlift\" src=\"https:\/\/player.vimeo.com\/video\/194009950?h=65c60a2f04&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h2><strong>OVERHEAD PRESS<\/strong><\/h2>\n<p>Keep core tight, and squeeze shoulder blades together. Extend arms straight.<\/p>\n<p><iframe loading=\"lazy\" title=\"Kinesis overhead press\" src=\"https:\/\/player.vimeo.com\/video\/194013093?h=173b20ebc0&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h2><strong>UPRIGHT ROW<\/strong><\/h2>\n<p>Squeeze shoulder blades together with elbows higher than wrists.<\/p>\n<p><iframe loading=\"lazy\" title=\"Kinesis upright row\" src=\"https:\/\/player.vimeo.com\/video\/194015510?h=7d84be3c19&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h2><strong>ALTERNATE HIGH PUNCHES <\/strong><\/h2>\n<p>Keep core tight, drive the hips and pivot on the ball of foot.<\/p>\n<p><iframe loading=\"lazy\" title=\"Kinesis alternate high punches\" src=\"https:\/\/player.vimeo.com\/video\/193875047?h=aca20421fd&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h2><strong>CHEST FLYE<\/strong><\/h2>\n<p>Keep core and glutes tight, and squeeze shoulder blades together.<\/p>\n<p><iframe loading=\"lazy\" title=\"Kinesis chest fly\" src=\"https:\/\/player.vimeo.com\/video\/193875608?h=f37064a394&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h2><strong>REVERSE FLYE<\/strong><\/h2>\n<p>Keep core and glutes tight, and squeeze shoulder blades together.<\/p>\n<p><iframe loading=\"lazy\" title=\"Kinesis reverse fly\" src=\"https:\/\/player.vimeo.com\/video\/194016755?h=f7239799f5&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h2><strong>ALTERNATE TWISTING PUNCHES <\/strong><\/h2>\n<p>Keep core tight, drive the hips and pivot on the ball of foot.<\/p>\n<p><iframe loading=\"lazy\" title=\"Kinesis twisting punches\" src=\"https:\/\/player.vimeo.com\/video\/194014232?h=39fde7cc61&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>Don&#8217;t forget to share your workout experiences with us on <a href=\"https:\/\/www.facebook.com\/EvoFitnessAustria\/\">Facebook<\/a> and Instagram!<\/p>\n<p>Another article that may be interesting for you is about the <a href=\"https:\/\/evofitness.at\/en\/the-ideal-training-shoe\/\">ideal training shoes<\/a>\u00a0&#8211; take a look!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Intermediate workout \/ Interval training \/ Kinesis wall DESCRIPTION This unique core workout trains the whole body in a standing&#8230;<\/p>\n","protected":false},"author":6,"featured_media":42780,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Workout of the month - Kinesis core workout | EVO Fitness","_seopress_titles_desc":"This unique core workout trains the whole body in a standing position on the Kinesis Wall, and utilizes 6 fundamental movement patterns.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[],"class_list":["post-42795","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42795","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=42795"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42795\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/42780"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=42795"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=42795"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=42795"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}