{"id":43990,"date":"2021-08-23T03:00:00","date_gmt":"2021-08-23T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/30-min-fullbody-workout\/"},"modified":"2021-08-23T03:00:00","modified_gmt":"2021-08-23T01:00:00","slug":"30-min-fullbody-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-fullbody-workout\/","title":{"rendered":"Workout of the week: 30-min full-body workout"},"content":{"rendered":"\n
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FULL-BODY WORKOUT<\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ full-body workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells<\/p>\n\n\n\n

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Just last week, we went over the debate between full-body vs split workouts<\/a><\/strong>. This week, we show how biased we are by bringing you yet another full-body training session. As usual, simple and with minimal equipment<\/strong> \u2014 a pair of dumbbells will do the trick \u2014 making it possible for you to do it at EVO or from the comfort of your home. <\/p>\n\n\n\n

Hannah Braun<\/strong> is the mastermind behind this training session. She is a personal trainer based in Vienna<\/strong> and a dear friend of ours, that already brought us other workouts like this full-body dumbbell workout<\/a> or this dumbbell lower body workout<\/a>. Make sure to check them out! <\/p>\n\n\n\n

Today, she prepared a session with 7 exercises<\/strong>, 10 reps each<\/strong>, to be performed for 3 rounds<\/strong>. Make sure you complete 10 reps on each side<\/strong> in the unilateral exercises. All combined, this workout should take you around 30 minutes<\/strong> to complete. <\/p>\n\n\n\n

  1. Side squat <\/li>
  2. Dumbbell swing <\/li>
  3. Squat hold Arnold press<\/li>
  4. Lunge and press <\/li>
  5. Renegade row into push-up <\/li>
  6. Plank toe touches <\/li>
  7. Side to side in-n-out <\/li><\/ol>\n\n\n\n

    Let’s do it! <\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
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    WORKOUT SETUP<\/h2>\n\n\n\n
    • 7 exercises<\/li>
    • 10 reps<\/li>
    • 3 rounds<\/li>
    • 1-minute rest between rounds<\/li>
    • Equipment: 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

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

        1 – SIDE SQUAT<\/h3>\n\n\n\n

        10 reps on each side <\/strong><\/p>\n\n\n\n

        • Place your feet wide apart with your knees slightly bend and your upper body straight, and grab a suitably weighted dumbbell. This will be the starting position. <\/li>
        • While holding the dumbbell between your legs, slowly squat down towards one side.<\/li>
        • Your knees should not surpass your toes by a lot.  <\/li>
        • Push yourself back up and repeat for the desired rep range on both sides.<\/li><\/ul>\n\n\n\n