{"id":44130,"date":"2022-05-23T03:00:00","date_gmt":"2022-05-23T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/30-min-functional-strength-workout\/"},"modified":"2022-05-23T03:00:00","modified_gmt":"2022-05-23T01:00:00","slug":"30-min-functional-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-functional-strength-workout\/","title":{"rendered":"Workout of the week: 30-min functional strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ functional strength workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells & exercise mat <\/p>\n\n\n\n

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

Functional training is all about mimicking day-to-day activities <\/strong>and guaranteeing that you can perform these movements<\/strong><\/a> safely and efficiently<\/strong>. No wonder no one immediately associates this type of training with muscle gain – but they should. Unlike bodybuilding, functional training builds strength on a smaller scale<\/strong>, activating entire muscle groups<\/strong> instead of focusing only on the larger ones. However, as we know, talk is cheap, so it’s time to prove it. <\/p>\n\n\n\n

This 30-minute functional strength workout <\/strong>illustrates our point perfectly. With a hybrid approach, combining bodyweight-only exercises with weight ones, you’ll get all the benefits of functional training while growing muscle mass<\/strong>. This training session has 2 groups <\/strong>with 4 exercises <\/strong>each, and you’ll have to perform each exercise for 45 seconds<\/strong> with no rest in between<\/strong>. After completing 4 rounds, <\/strong>you can rest for 2 minutes before moving to the second group<\/strong>. All this should take you around 30 minutes<\/strong> to complete. <\/p>\n\n\n\n

1st group<\/strong><\/p>\n\n\n\n

  1. Push-up<\/li>
  2. Goblet squat<\/li>
  3. Commando <\/li>
  4. Dumbbell deadlift<\/li><\/ol>\n\n\n\n

    2nd group<\/strong><\/p>\n\n\n\n

    1. Dumbbell military press<\/li>
    2. Dumbbell lunge<\/li>
    3. Deadlift to row<\/li>
    4. Burpees over mat<\/li><\/ol>\n\n\n\n

      When you’re ready, let’s build muscle the functional way! <\/strong><\/p>\n\n\n\n

      \"evo<\/a><\/figure>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT SETUP<\/h2>\n\n\n\n
      • 2 groups – 4 exercises each<\/li>
      • 45 sec each exercise<\/li>
      • 4 rounds each group<\/li>
      • No rest between exercises and rounds<\/li>
      • Rest for 2 minutes between groups<\/li>
      • 30 minutes total<\/li>
      • Equipment: Dumbbells & exercise mat<\/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

        • Dumbbells = water bottles filled with water and \/ or sand<\/li><\/ul>\n\n\n\n
          <\/div>\n\n\n\n

          WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

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

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

          1st GROUP<\/h3>\n\n\n\n

          1 – PUSH-UP<\/h4>\n\n\n\n

          45 seconds<\/strong><\/p>\n\n\n\n

          • Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.<\/li>
          • Engage the core and glutes.<\/li>
          • Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.<\/li>
          • Push the body upwards and return to the start position. Repeat.<\/li><\/ul>\n\n\n\n