{"id":44196,"date":"2022-08-15T03:00:00","date_gmt":"2022-08-15T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/35-min-full-body-strength-workout\/"},"modified":"2022-08-15T03:00:00","modified_gmt":"2022-08-15T01:00:00","slug":"35-min-full-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/35-min-full-body-strength-workout\/","title":{"rendered":"Workout of the week: 35-min full-body strength workout"},"content":{"rendered":"\n

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

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

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

If there’s a common wish for newly gym-goers<\/strong> it<\/strong> is to become more muscular<\/strong> and toned<\/strong>. At first, this may seem like a shallow purpose, but apart from the aesthetic side, this goal has numerous benefits<\/strong>. First of all, strength training <\/strong>(the best way to become more muscular) will help you become stronger<\/strong> \u2014 this one kind of comes without saying. <\/p>\n\n\n\n

Then, it will also help you decrease abdominal fat<\/strong>, reduce the risk of falling<\/strong>, lower your risk of injury<\/strong>, improve your heart rate<\/strong> and, with that, help you manage your blood sugar levels<\/strong>. Last but not least, it promotes mobility and flexibility<\/strong>, and it doesn’t only make your muscles stronger \u2014 it makes your bones too. <\/p>\n\n\n\n

To help you reap all these benefits, today we bring you a full-body strength workout<\/strong>. It has 3 groups,<\/strong> each with 2 exercises<\/strong>. Each exercise has a different number of reps in each round<\/strong>: for the first exercise, the number of reps will decrease with each round; for the second – it will increase. You’ll do 5 rounds <\/strong>of each group before moving on to the next group. You’ll get 2 minutes to rest in between groups<\/strong>. All combined, this full-body strength workout will take you 35 minutes<\/strong> to complete. <\/p>\n\n\n\n

1st group <\/strong><\/p>\n\n\n\n

  1. Dumbbell deadlift<\/li>
  2. Kettlebell Bent Over Row<\/li><\/ol>\n\n\n\n

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

    1. Squat Hold into Arnold Press<\/li>
    2. Push-ups<\/li><\/ol>\n\n\n\n

      3rd group<\/strong><\/p>\n\n\n\n

      1. Reverse lunge into front lunge<\/li>
      2. Dumbbell sumo curls<\/li><\/ol>\n\n\n\n

        Time to get stronger!<\/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
        • 3 groups with 2 exercises each<\/li>
        • 5 rounds each group<\/li>
        • Different reps each exercise<\/li>
        • 2-minute rest between rounds<\/li>
        • 35 minutes<\/li>
        • Equipment: Dumbbells & kettlebells<\/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>
          • Kettlebell = bag with some weights, such as books, cans of food<\/li><\/ul>\n\n\n\n
            <\/div>\n\n\n\n

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

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

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

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

            1 – DUMBBELL DEADLIFT<\/h4>\n\n\n\n

            21-18-15-12-9 reps <\/strong><\/p>\n\n\n\n

            • Begin by standing, holding a dumbbell in each hand. As the video shows, the dumbbells can be positioned in front of the body; however, if this puts too much stress on your low back, hold the dumbbells by your side.<\/li>
            • Engage the core and begin the movement by bending the knees slightly and hinging the hips. Then continue the bending by pushing the hips backwards, lowering the dumbbells as far as comfortable.<\/li>
            • At the bottom of the movement, actively engage the glutes, push the feet into the floor and drive the hips upwards and forwards to return to the start position.<\/li>
            • Repeat.<\/li><\/ul>\n\n\n\n