{"id":43168,"date":"2018-06-28T03:00:24","date_gmt":"2018-06-28T01:00:24","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/summer-bodyweight-workout\/"},"modified":"2018-06-28T03:00:24","modified_gmt":"2018-06-28T01:00:24","slug":"summer-bodyweight-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/summer-bodyweight-workout\/","title":{"rendered":"Summer Body Workout: 5 Functional Moves to Maintain Fitness on Vacation"},"content":{"rendered":"<p>Summer has arrived and that means longer days, less clothes and (hopefully) more activities. <strong>Staying active and playful<\/strong> is easier during the warmer months &#8211; we want to be less in the house and more outdoors. Even if your are on holidays and can\u2019t make it to the gym to work on your summer body, there are plenty of ways to stay fit with a <span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/functional-training-guide\/\">functional bodyweight workout<\/a><\/span>. It\u2019s all about adapting to your environment &#8211; we\u2019re only as fit as our ability to do so.<\/p>\n<p>No equipment and minimal space needed: this smart summer workout can be done wherever you are in the world, using only your own body as a fitness tool.<\/p>\n<p>&nbsp;<\/p>\n<h2>SUMMER BODYWEIGHT WORKOUT<\/h2>\n<p>Effective and challenging bodyweight workout. In the beginning you can do 2 or 3 rounds. With your functional fitness improving, you can increase the number of rounds.<\/p>\n<h3>1. EXPLOSIVE PUSH-UPS x 5<\/h3>\n<p>Power-up your upper body, improve your posture and boost core strength by kicking off with some explosive push-ups. We often use our upper body less than our lower body, so it\u2019s crucial to strengthen it with moves like this. Learn how to do them the EVO way <span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-explosive-push-up\/\">here<\/a><\/span>.<\/p>\n<p><iframe loading=\"lazy\" title=\"Push up explosive\" src=\"https:\/\/player.vimeo.com\/video\/191971156?h=4176fd1d35&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<h3>2. DEEP SQUATS x 15<\/h3>\n<p>Settle deep into those squats: feet shoulder-wide apart and slightly turned outside. These should be brought into every workout to build strength, flexibility and balance &#8211; it\u2019s arguably the most important functional exercise of them all. Our <a href=\"https:\/\/evofitness.at\/en\/tutorial-deep-squat\/\"><span style=\"text-decoration: underline;\">deep squat tutorial<\/span><\/a> will show you how to master it like a pro.<\/p>\n<p><iframe loading=\"lazy\" title=\"Deep squat\" src=\"https:\/\/player.vimeo.com\/video\/193041551?h=18b70ea278&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<h3>3. V-SITS x 10<\/h3>\n<p>Time to get those abdominals into gear. V-sits are brilliant for challenging your middle section and quads, as well as the hamstrings. Turn it into full explosive movements for maximum impact &#8211; our <u><\/u><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-v-sit-explosive\/\"><span style=\"text-decoration: underline;\">explosive V-sit tutorial video<\/span><\/a> will guide you and help you achieve that toned summer body.<\/p>\n<p><iframe loading=\"lazy\" title=\"V-sit explosive\" src=\"https:\/\/player.vimeo.com\/video\/191958196?h=66b535b595&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<h3>4. BUNNY HOPS x 10<\/h3>\n<p>Get a concrete core, improve your coordination and fully activate your body for pure functional strength with bunny hops. It\u2019s the ultimate calorie-burner using your own bodyweight as a workout tool &#8211; here\u2019s a super speedy <a href=\"https:\/\/evofitness.at\/en\/tutorial-bunny-hops\/\"><span style=\"text-decoration: underline;\">tutorial video<\/span><u><\/u><\/a> to get you started.<\/p>\n<p><iframe loading=\"lazy\" title=\"Bunny hops\" src=\"https:\/\/player.vimeo.com\/video\/191982513?h=eff453bfac&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<h3>5. LUNGE JUMP WITH ROTATION x 10<\/h3>\n<p>Lunging and jumping are fundamental functional movements. Practice makes perfect and this exercise can be done anywhere. Our <a href=\"https:\/\/evofitness.at\/en\/tutorial-lunge-jump-with-rotation\/\"><span style=\"text-decoration: underline;\">lunge jump with rotation tutorial<\/span><\/a> will show you the step-by-step instructions to maximize strength in your legs, glutes and thighs, boost trunk stabilization and promote balance. You\u2019ll activate lots of muscles and torch more calories.<\/p>\n<p><iframe loading=\"lazy\" title=\"Lunge jump with rotation\" src=\"https:\/\/player.vimeo.com\/video\/194336887?h=62ad83e1a8&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><strong>Heading to the beach?<\/strong> Pounding the sand can add resistance to your workout &#8211; and nothing beats the ocean air when exercising. Our <span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/video-12-minute-beach-workout\/\">12-minute beach bodyweight workout <\/a><\/span>is a step-up from this quick anywhere workout &#8211; incorporating <strong>shoulder bridges, side lunges, one-leg burpees and plank side jumps<\/strong> for an even more demanding sweat-a-thon that delivers incredible results. Once you\u2019re done, you can dive into the refreshing seaside waters for an invigorating post-workout wash. Beats the treadmill anyday.<\/p>\n<p><iframe loading=\"lazy\" title=\"EVO Workout: Beach Workout\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/fkMgD2zq8u8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h4>Find more EVO workouts here:<\/h4>\n<ul>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/glutes-workout\/\">Glutes workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tabata-workout\/\">16-minute Tabata workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/couples-workout-core-stability-strength\/\">Bodyweight workout for couples<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/10-bodyweight-workout\/\">10-minute bodyweight workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/16-minute-tabata-workout\/\">High Intensity Tabata Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/36-minute-leg-workout\/\">Leg workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/kettlebell-core-workout\/\">Kettlebell Core Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/barbell-workout\/\">Barbell Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/10-minute-mayhem\/\">15-Minute High Intensity Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-month-devils-advocate\/\">Cardio Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-movement-balance\/\">Movement Balance Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-core-bag-workout\/\">Core Bag Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-kinesis-core-workout\/\">Kinesis Core Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-month-jump-start-hiit-workout\/\">HIIT Workout<\/a><\/span><\/li>\n<li><a href=\"https:\/\/evofitness.at\/en\/workout-month-jump-start-hiit-workout\/\"><span style=\"text-decoration: underline;\">Jumping Workout<\/span><\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Summer has arrived and that means longer days, less clothes and (hopefully) more activities. Staying active and playful is easier&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43169,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Summer Bodyweight Workout: 5 Functional Exercises | EVO Fitness","_seopress_titles_desc":"No equipment and minimal space needed: this smart summer bodyweight workout can be done wherever you are in the world, using only your own body as a fitness tool.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[384,126,137],"class_list":["post-43168","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-exercises","tag-workout","tag-bodyweight"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43168","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\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43168"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43168\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43169"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43168"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43168"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43168"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}