{"id":43997,"date":"2021-09-13T03:00:00","date_gmt":"2021-09-13T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/15-min-core-and-shoulders-workout\/"},"modified":"2021-09-13T03:00:00","modified_gmt":"2021-09-13T01:00:00","slug":"15-min-core-and-shoulders-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/15-min-core-and-shoulders-workout\/","title":{"rendered":"Workout of the week: 15-min core and shoulders workout"},"content":{"rendered":"\n
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15-MIN CORE AND SHOULDERS WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ core and shoulders workout \/ 15 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Plyo box<\/p>\n\n\n\n

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Plyo boxes are a versatile and fun way to create differentiated and challenging workouts<\/strong>. We’ve seen how they work last month, with a glutes and legs workout<\/a> <\/strong>provided precisely by our friend Angelica Cavazos<\/strong>, a personal trainer based in Vienna. This month, we will prove that it can also be a valuable asset if you’re building upper body strength. <\/p>\n\n\n\n

In a quick but intense session with just 2 exercises<\/strong> that you will perform for 5 rounds<\/strong>, you’ll get the chance to work on those upper body muscles. Especially, because you’ll repeat 10 times on each side<\/strong>. These are supersets<\/strong>, meaning that only when you finish one exercise you can move to the next one. And this is actually the most effective way<\/strong> to build muscle and strength: with a lot of repetitions of the same exercises<\/strong> \u2014 even in functional workouts or, as we like to call it, the EVO way. <\/p>\n\n\n\n

  1. Box pike walk to plank<\/li>
  2. Box pike shoulder taps<\/li><\/ol>\n\n\n\n

    Time to find a box and get the workout done!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
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    WORKOUT SETUP<\/h2>\n\n\n\n
    • 2 exercises<\/li>
    • 10 reps each side<\/li>
    • 5 rounds<\/li>
    • 15 minutes<\/li>
    • Equipment: Plyo box<\/li><\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      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

      • Plyo box = a couch or a stable chair with a pillow for support<\/li><\/ul>\n\n\n\n
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        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

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

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

        1 – BOX PIKE WALK TO PLANK<\/h3>\n\n\n\n

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

        • Start by putting your feet on the Plyo box, hands at shoulder-width in the floor, at a 90\u00ba degree angle. <\/li>
        • Keep your legs and arms straight. That’s your starting position.<\/li>
        • Walk with your hands forward until your body is in a straight line. Then, come back to the starting position. <\/li>
        • Use the right hand first to help you move forward. That’s one rep. <\/li>
        • Perform 10 reps with your right hand before changing to your left.<\/li><\/ul>\n\n\n\n