{"id":44161,"date":"2022-06-20T03:00:00","date_gmt":"2022-06-20T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/25-min-functional-fullbody-workout\/"},"modified":"2022-06-20T03:00:00","modified_gmt":"2022-06-20T01:00:00","slug":"25-min-functional-fullbody-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/25-min-functional-fullbody-workout\/","title":{"rendered":"Workout of the week: 25-min functional full-body workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ functional full-body workout \/ 25 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Barbell & gym mat<\/p>\n\n\n\n

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

At EVO, we’re proud supporters of the functional training approach<\/a><\/strong>. In case you don’t know, this type of fitness uses exercises that mimic your everyday moves to make those activities easier to perform<\/strong>. Unlike isolated types of training \u2014 only focused on isolated muscle groups \u2014 functional fitness usually targets the whole body and a set of muscles simultaneously<\/strong>. <\/p>\n\n\n\n

This functional full-body workout<\/strong> follows this philosophy. With just 6 exercises<\/strong>, you’ll target your whole body in a fun and functional way. With 4 rounds only<\/strong>, you’ll start performing each exercise for 20 seconds<\/strong> with 10 seconds to rest<\/strong>. You’ll add 10 seconds to each exercise in each round<\/strong>, increasing progressively until you reach the last round with 50 seconds of activity and only 10 to rest.<\/p>\n\n\n\n

  1. Barbell front squat <\/li>
  2. Push-up <\/li>
  3. Barbell row <\/li>
  4. Barbell deadlift-row <\/li>
  5. Abdominal row <\/li>
  6. Reverse lunge<\/li><\/ol>\n\n\n\n

    Let’s go! <\/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
    • 6 exercises<\/li>
    • 4 rounds<\/li>
    • 1st round: 20 sec on, 10 off<\/li>
    • Increase 10 sec on each round<\/li>
    • 25 minutes<\/li>
    • Equipment: Barbell & gym 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

      • Barbell = a broom handle with a gym bag with weights on it<\/li><\/ul>\n\n\n\n
        <\/div>\n\n\n\n

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

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

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

        1 – BARBELL FRONT SQUAT<\/h3>\n\n\n\n

        1st round: 20 sec on, 10 sec off<\/strong>
        2nd round: 30 sec on, 10 sec off<\/strong>
        3rd round: 40 sec on, 10 sec off<\/strong>
        4th round: 50 sec on, 10 sec off<\/strong><\/p>\n\n\n\n

        • Start in a standing position with the barbell in a rack position (barbell resting loosely in palms, upper arm horizontal).<\/li>
        • Begin the movement by squatting down, keeping the back straight.<\/li>
        • Aim to drop the hips just below the knees while maintaining balance and control of the bar.<\/li>
        • Return to the start position and repeat.<\/li><\/ul>\n\n\n\n