{"id":43674,"date":"2020-02-03T04:00:00","date_gmt":"2020-02-03T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/17-minute-whole-body-workout\/"},"modified":"2020-02-03T04:00:00","modified_gmt":"2020-02-03T03:00:00","slug":"17-minute-whole-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/17-minute-whole-body-workout\/","title":{"rendered":"Workout of the Month: Tough Enough"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ whole-body workout for strength and endurance \/ 17 mins<\/p>\n\n\n\n

Equipment<\/strong>: high bar, exercise mat<\/p>\n\n\n\n

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This month we bring a whole-body workout that will test your endurance, strength, technique and mental toughness.<\/strong> Tough enough to perform it? Tough enough consists of 5 bodyweight exercises \u2013 each performed for 5, 4, 3, 2 and 1 minute with a 30-second rest in between. Total time \u201317 minutes. <\/strong><\/p>\n\n\n\n

The 5 exercises are performed in the following order, taking a 30-second rest after each one:<\/p>\n\n\n\n

  1. Squat<\/a> \u2013 5 mins<\/li>
  2. Push-up<\/a> (or kneeling push-up<\/a>) \u2013 4 mins<\/li>
  3. Pull-up<\/a> (or TRX row<\/a>) \u2013 3 mins<\/li>
  4. V-sit<\/a> \u2013 2 mins<\/li>
  5. Burpees<\/a> (or mountain climbers<\/a>) \u2013 1 min<\/li><\/ol>\n\n\n\n
    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WHOLE-BODY WORKOUT: TOUGH ENOUGH<\/h2>\n\n\n\n

    SCALING<\/h3>\n\n\n\n

    While the above exercises do not involve any additional weight, some of them can be scaled down if you are a beginner. The scaled version of the exercise is shown in brackets above.<\/p>\n\n\n\n

    The focus of this workout is on higher repetitions which will test your work capacity and push you to your limits. Whether you are an experienced exerciser or a beginner, choose a pace that will allow you to concentrate on speed without compromising technique. For example, most people can squat well, so you may want to go for sets of 25 before pausing for rest \u2013 don\u2019t forget that 5 mins will feel like a long time, so don\u2019t burn out too early. Consistency is the key. Take the 30sec rest after each exercise if you need to, otherwise, feel free to continue at your own pace.<\/p>\n\n\n\n

    As your fitness\nimproves, you will be able to push yourself further each time you perform the workout\nand perform more reps before pausing for rest. By way of benchmarking your\nprogress, make a mental note of the total number of reps at the end.<\/p>\n\n\n\n

    Time to try this whole-body workout to challenge your endurance. <\/p>\n\n\n\n

    <\/div>\n\n\n\n

    EXERCISES<\/h3>\n\n\n\n

    1. SQUAT<\/a><\/h4>\n\n\n\n

    5 minutes exercise, 30 seconds to rest. <\/p>\n\n\n\n

    • Keep core tight. <\/li>
    • Drive hips up. <\/li>
    • Weight through the center of the feet. <\/li><\/ul>\n\n\n\n
      \n