{"id":44198,"date":"2022-08-29T03:00:00","date_gmt":"2022-08-29T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20min-functional-full-body-workout\/"},"modified":"2022-08-29T03:00:00","modified_gmt":"2022-08-29T01:00:00","slug":"20min-functional-full-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20min-functional-full-body-workout\/","title":{"rendered":"Workout of the week: 20-min functional full-body workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ functional full-body workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Core bag, dumbbell & gym mat<\/p>\n\n\n\n

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

Summertime and the livin’ is easy<\/a> \u2014 or was. As we move towards the end of August, we tend to feel what Gillian Scully, a welsh therapist, called “<\/strong>autumn anxiety<\/strong><\/a>“.<\/strong> As you realise that summer is over, chillier weather is returning, and days are getting shorter, your anxiety levels can increase. <\/strong>You can compare it to that Sunday night sadness \u2014 when you realise that Monday is just around the corner and your responsibilities too<\/strong>. <\/p>\n\n\n\n

We’re here to help you lift your spirit, and that’s why we bring you a functional full-body workout<\/strong> \u2014 because you can’t write functional without fun<\/strong>. This workout has 8 exercises <\/strong>that you’ll do for 3 rounds<\/strong>. For each round you’ll increase the duration of the exercises<\/strong>: 30 seconds<\/strong> first, then 40 seconds<\/strong> and you’ll finish with 50 seconds<\/strong>. You get to rest for 10 seconds between exercises and 1 minute between rounds<\/strong>. All summed up this workout will take you 20 minutes to complete<\/strong>. <\/p>\n\n\n\n

  1. Core bag squat<\/li>
  2. Push-up<\/li>
  3. Core bag deadlift to row<\/li>
  4. Single-leg squat<\/li>
  5. Dumbbell alternate shoulder press<\/li>
  6. Bicycle crunch<\/li>
  7. Dumbbell lunge <\/li>
  8. Plank hold<\/li><\/ol>\n\n\n\n

    Let the fun begin! <\/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
    • 8 exercises<\/li>
    • 1st round – 30 sec on, 10 sec off<\/li>
    • 2nd round – 40 sec on, 10 sec off<\/li>
    • 3rd round – 50 sec on, 10 sec off<\/li>
    • 1-min rest between rounds<\/li>
    • 20 minutes<\/li>
    • Equipment: Core bag, dumbbell & 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

      • Core bag = bag with some weights, such as books, cans of food <\/li>
      • 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

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

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

        1 – CORE BAG SQUAT<\/h3>\n\n\n\n

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

        • Grab the handles of a core bag and clean it to a front squat position. <\/li>
        • Keep the core engaged as you squat to a deep position. <\/li>
        • Return and repeat.<\/li><\/ul>\n\n\n\n