{"id":43921,"date":"2021-04-19T03:00:32","date_gmt":"2021-04-19T01:00:32","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/full-body-workout-strength-mobility\/"},"modified":"2021-04-19T03:00:32","modified_gmt":"2021-04-19T01:00:32","slug":"full-body-workout-strength-mobility","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/full-body-workout-strength-mobility\/","title":{"rendered":"Workout of the week: full-body workout for strength and mobility"},"content":{"rendered":"\n<hr class=\"wp-block-separator\"\/>\n\n\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>FULL-BODY WORKOUT FOR STRENGTH &amp; MOBILITY<\/strong><\/h2>\n\n\n\n<p><strong>ALL LEVELS <\/strong>\/ full-body workout \/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Kettlebells &amp; elastic band<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The best workouts are simple yet effective<\/strong>. We&#8217;re proving that point today with a not so long yet very effective full-body workout for strength, designed by <strong>our personal trainer from&nbsp;<\/strong><a href=\"https:\/\/evofitness.ch\/evo-bern\/\"><strong>EVO Bern in Switzerland<\/strong><\/a>, <strong>Ally Njama.<\/strong><\/p>\n\n\n\n<p>The training session will last around 30 minutes, depending on your fitness level. It consists of only 3 exercises and requires minimal gym gear \u2014 a pair of kettlebells and an elastic band. <strong>Each exercise will be repeated 10 times for 3 sets<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Kettlebell squat to upright row with resistance band<\/li><li>Loaded beast to front kick through<\/li><li>Kettlebell total-body combo<\/li><\/ol>\n\n\n\n<p><strong><strong>Ready? Let\u2019s start!<\/strong><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>3 exercises<\/li><li>10 repetitions<\/li><li>3 sets<\/li><li>30 minutes<\/li><li>Equipment: Kettlebells &amp; resistance band<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n<p>If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n<p><strong>Alternative equipment<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kettlebell squat to upright row with resistance band<ul><li>Kettlebell = 5-litre bottle.<\/li><\/ul><\/li><li>Kettlebell total-body combo<ul><li>Kettlebells = two bottles of water or use only the weight of your body<\/li><li>Resistance band = perform the exercise without it<\/li><\/ul><\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; KETTLEBELL SQUAT TO UPRIGHT ROW WITH RESISTANCE BAND<\/h3>\n\n\n\n<p><strong>10 reps, 3 sets, 20 seconds rest between each set<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pick a kettlebell and place it on the floor between your feet. Run the band through the kettlebell handle and it under each foot.&nbsp;Your feet should be shoulder-width apart.<\/li><li>Grab the kettlebell by the handle and stand up straight. Keep your core engaged and shoulder blades squeezed together.<\/li><li>Lower yourself into a&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/evofitness.at\/en\/tutorial-deep-squat\/\" target=\"_blank\">squat<\/a> position.<\/li><li>As you extend your legs, pull the kettlebell&#8217;s handle up to your collarbone with elbows leading the movement.&nbsp;<\/li><li>Then, slowly lower the kettlebell back down into the starting position and repeat.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/4_2H_q-1dAI\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; LOADED BEAST TO FRONT KICK THROUGH<\/h3>\n\n\n\n<p><strong>10 reps, 3 sets, 30 seconds rest between each set<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Start in a loaded beast position: quite similar to a child&#8217;s pose, but your knees don&#8217;t touch the ground.&nbsp;<\/li><li>Explode through the balls of your feet and jump forward.&nbsp;<\/li><li>Drive your right leg into full extension with your toes pointed. Your left arm assumes a guard position, bending the elbow and with your hand facing forward.&nbsp;<\/li><li>Reverse to loaded beast position and switch sides. Once you do the same on your left side, you&#8217;ll have completed 1 rep.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/nWGgoo-jZjo\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; KETTLEBELL TOTAL-BODY COMBO<\/h3>\n\n\n\n<p><strong>10 reps, 3 sets, 45 seconds rest between each set<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab a kettlebell in each hand and stand in an upright position. Engage your glutes and your core.<\/li><li>Hinge the hips back and lower the kettlebells until they are on the floor.&nbsp;<\/li><li>In an explosive movement, jump with the balls of your feet while holding the two kettlebells, stretching your legs back until you are in a plank position.&nbsp;<\/li><li>While you&#8217;re there, perform a push-up.&nbsp;<\/li><li>After you return back to the plank position, row with your right arm while keeping core and glutes tight.&nbsp;<\/li><li>Repeat the push-up and complete the row with your left arm.<\/li><li>In an explosive movement, while keeping the kettlebells on the floor, jump with the balls of your feet forward.<\/li><li>Extend yourself to an upright standing position, while continuing holding the kettlebells in your arms.<\/li><li>This is one rep.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/NndeBF95nNk\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">If you liked this full-body workout, then you will love these challenges:<\/h4>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-e8e2fe1e-ae0c-4b2e-b2ea-cd17c9cadd1a\"><li><a href=\"https:\/\/evofitness.at\/en\/45-min-strength-endurance-workout\/\">45-min strength and endurance workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/35-min-kettlebell-workout\/\">35-min kettlebell workout for strength and power<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/fullbody-dumbbell-workout\/\">Full-body dumbbell workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/functional-shoulder-workout\/\">Functional shoulder workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/35-min-functional-strength-workout\/\">35-min functional strength workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/30-min-functional-workout\/\">30-min functional workout for strength<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/30-min-pilates-workout\/\">30-min Pilates workout for strength and power<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/30-min-hiit-workout\/\">30-min full-body HIIT workout<\/a><\/li><\/ul>\n\n\n","protected":false},"excerpt":{"rendered":"<p>FULL-BODY WORKOUT FOR STRENGTH &amp; MOBILITY ALL LEVELS \/ full-body workout \/ 30 minutes Equipment: Kettlebells &amp; elastic band The&#8230;<\/p>\n","protected":false},"author":7,"featured_media":43429,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Full-body workout for strength and mobility | EVO Fitness","_seopress_titles_desc":"The best workouts are simple yet effective. 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