{"id":43178,"date":"2018-07-05T03:00:04","date_gmt":"2018-07-05T01:00:04","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/kinesis-workout\/"},"modified":"2018-07-05T03:00:04","modified_gmt":"2018-07-05T01:00:04","slug":"kinesis-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/kinesis-workout\/","title":{"rendered":"Workout of the Month: Kinesis Workout"},"content":{"rendered":"<p>Kinesis One is a <strong>cable-cross equipment<\/strong> that allows everybody to <strong>explore an infinite range of natural movements<\/strong> and exercises. With this Kinesis Workout you&#8217;ll be using the four pillars of human movement to <strong>strengthen your legs and stabilize your hip and trunk, back muscles, chest and arms; a full-body workout in a functional way.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h2>4 KINESIS WORKOUT EXERCISES<\/h2>\n<ul>\n<li>Full-body functional Kinesis workout<\/li>\n<li>4 exercises<\/li>\n<li>2o reps each set, 4 sets, 30 second rest<\/li>\n<li>Equipment: only the Kinesis One<\/li>\n<li>40 minutes<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>1. <span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/193876287\/aa8ec1e10f\">KINESIS LUNGE<\/a><\/span><\/h3>\n<p><strong>20 reps, 4 sets, 30 seconds rest<\/strong><\/p>\n<ul>\n<li>Stand with your back to the Kinesis One and hold the cable grips with your hands close to your trunk and arms flexed.<\/li>\n<li>Step forward and make a giant step.<\/li>\n<li>Step back putting more strength on the heel of your front foot and shift your weight to your back-leg.<\/li>\n<li>As you reach the starting position, switch the leg that goes to the front.<\/li>\n<\/ul>\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<h3>2. <span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/194022515\/f85e420ccb\">KINESIS ROW<\/a><\/span><\/h3>\n<p><strong>20 reps, 4 sets, 30 seconds rest<\/strong><\/p>\n<ul>\n<li>Stand in front of the Kinesis One and hold the cable grips with your arms extended.<\/li>\n<li>Pull your arms below your chest and let the elbows pullback your trunk line.<\/li>\n<li>Move your arms forward until you reach the starting position decelerating the movement while you activate your core.<\/li>\n<\/ul>\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<h3>3. <span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/194014232\/39fde7cc61\">KINESIS TWISTING PUNCHES<\/a><\/span><\/h3>\n<p><strong>20 reps, 4 sets each side, 30 seconds rest<\/strong><\/p>\n<ul>\n<li>Stand with your back to the Kinesis One and hold the cable grips with your hands close to your trunk and arms flexed. Feet parallel at hip width.<\/li>\n<li>Rotate your ankle to the medial line and let that torque go to the knee and hip.<\/li>\n<li>As you twist your hip using abs and glutes, use your chest to stabilize the scapula and extend your arm to the front until your arm is fully straightened.<\/li>\n<li>Turn to starting position, first flexing the arm, stabilizing the scapula and twisting your torso to the front position and gyrating the ankle to flat your feet.<\/li>\n<\/ul>\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<h3>4. <span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/194010550\/57763ed3e4\">KINESIS LOW TO HIGH CHOP<\/a><\/span><\/h3>\n<p><strong>20 reps, 4 sets each side, 30 seconds rest<\/strong><\/p>\n<ul>\n<li>Stand with your back to the Kinesis One and hold one of the cable grips with both hands and arms extended.<\/li>\n<li>With extended arms and while always facing the cable, twist your torso so that the hands get to the hip level. Feet must be pointed to the cable side on a lunge position<\/li>\n<li>Rotate your ankle to opposite side and let that torque go to the knee and hip.<\/li>\n<li>As you twist your hip using abs and glutes, extend your legs and use your back and chest to stabilize the scapula and elevate your arms until your eye level.<\/li>\n<li>Turn to the initial position, twisting your torso, and stabilizing the scapula.<\/li>\n<\/ul>\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<p>&nbsp;<\/p>\n<h4>Find more EVO workouts here:<\/h4>\n<ul>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/summer-bodyweight-workout\/\">Summer bodyweight workout<\/a><\/span><\/li>\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>Kinesis One is a cable-cross equipment that allows everybody to explore an infinite range of natural movements and exercises. With&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43179,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Kinesis Workout - a Full-Body &amp; Functional Way to Exercise | EVO Fitness","_seopress_titles_desc":"With this Kinesis Workout you&#039;ll be using the four pillars of human movement to strengthen your legs and stabilize your hip and trunk, back muscles, chest and arms; a full-body workout in a functional way.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[177,468,232,477,325,483,373,484,440,442,443,451,452,453,462,463,464,465,466,467],"class_list":["post-43178","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-functional","tag-twisting-punches","tag-locomotion","tag-twist","tag-trunk-stabilization","tag-level-changes-pillar","tag-trunk-mobilization","tag-torso-power","tag-hip-stabilization","tag-leg-exercise","tag-leg-strength","tag-back-exercise","tag-back-strength","tag-push-pull-pillar","tag-abs-twist","tag-arms-strength","tag-chest-strength","tag-kinesisone","tag-rotational-pillar","tag-trunk-power"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43178","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=43178"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43178\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43179"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43178"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43178"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43178"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}