{"id":43952,"date":"2021-06-14T03:00:00","date_gmt":"2021-06-14T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/35-min-functional-full-body-workout\/"},"modified":"2021-06-14T03:00:00","modified_gmt":"2021-06-14T01:00:00","slug":"35-min-functional-full-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/35-min-functional-full-body-workout\/","title":{"rendered":"Workout of the week: 35-min functional full-body workout"},"content":{"rendered":"\n
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35-MIN FUNCTIONAL FULL-BODY WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ functional full-body workout <\/strong>\/ 35 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Resistance band, dumbbells & exercise mat<\/p>\n\n\n\n

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Functional fitness is about making our lives easier.<\/strong> Why? Because it aims for developing and mastering movements that you replicate in your daily tasks, such as squatting<\/strong>, reaching<\/strong> or carrying objects<\/strong>. To do so, these workouts comprise compound exercises that target your whole body<\/strong>. Today’s training session is no exception.<\/p>\n\n\n\n

It’s a 35-min functional full-body workout<\/strong> designed by Jakob Ritter, our personal trainer from <\/strong>EVO Mariahilfer Stra\u00dfe in Vienna<\/strong><\/a>. He has already provided us with 2 different functional workouts for strength, that you can find here<\/a> and here<\/a>.<\/strong><\/p>\n\n\n\n

You will be performing 5 exercises<\/strong> and the whole workout will take you around 35 minutes<\/strong>. Each exercise has its own rep range<\/strong> \u2014 we leave the exact number up to you \u2014 but you should perform them all for 4 rounds<\/strong>.<\/p>\n\n\n\n

  1. Advanced push-up \u2014 8-12 reps<\/li>
  2. Resistance band pull-apart \u2014 12-15 reps<\/li>
  3. Crunch with single-leg raise \u2014 10 reps each leg<\/li>
  4. Superman lat pull \u2014 12 reps<\/li>
  5. Side squat \u2014 12 reps each leg<\/li><\/ol>\n\n\n\n

    Time to put the fun in functional!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
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    WORKOUT SETUP<\/h2>\n\n\n\n
    • 5 exercises<\/li>
    • 8-15 reps, depending on the exercise <\/li>
    • 4 rounds<\/li>
    • 35 minutes<\/li>
    • Equipment: Resistance band, dumbbells & exercise mat<\/li><\/ul>\n\n\n\n
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      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      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

      Alternative equipment<\/strong> <\/p>\n\n\n\n

      • Dumbbells = water bottles filled with water and \/ or sand<\/li><\/ul>\n\n\n\n
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        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        4 rounds<\/strong><\/p>\n\n\n\n

        1 – ADVANCED PUSH-UP<\/h3>\n\n\n\n

        8-12 reps<\/strong><\/p>\n\n\n\n

        • Place a mat on the floor and set yourself up in a push-up stance with your glutes raised up in the air. This is the starting position. <\/li>
        • Slowly lower your upper body towards your hands by bending your elbows.<\/li>
        • Try to push your elbows slightly backwards instead of pushing them to the sides.  <\/li>
        • Hold the bottom position for a brief moment and push yourself back up to the starting position. <\/li><\/ul>\n\n\n\n