{"id":44220,"date":"2022-12-12T04:00:00","date_gmt":"2022-12-12T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/12-min-fullbody-strength-workout\/"},"modified":"2022-12-12T04:00:00","modified_gmt":"2022-12-12T03:00:00","slug":"12-min-fullbody-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/12-min-fullbody-strength-workout\/","title":{"rendered":"Workout of the week: 12-min full-body strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ full-body strength workout \/ 12 minutes<\/p>\n\n\n\n

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

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

“I don’t have the time” has to be at the top of the pile of excuses for not working out<\/strong>. And there’s a perfectly good reason why this justification, in particular, is so powerful: people usually let it slide without questioning it. It’s true, no one will question how busy you are<\/strong>. On the other hand, if you say that you’re just feeling too lazy to work out, you better get ready for a long sermon.<\/strong> <\/p>\n\n\n\n

Yes, time plays a crucial factor in your training sessions. So, if you’re really busy but you still want to exercise, you must rearrange your schedule to fit in some training hours. <\/strong>One other thing you should consider is choosing short and intense workouts such as the one we bring you here. <\/strong><\/p>\n\n\n\n

It’s a short but intense full-body strength workout<\/strong>. It has 5 exercises<\/strong>, each with a different number of reps, to perform in only 2 rounds.<\/strong> We suggest you rest as little as possible in between both exercises and rounds<\/strong>, making it possible for you to be done with this session in just 12 minutes<\/strong>.<\/p>\n\n\n\n

    \n
  1. Squat 50x <\/li>\n\n\n\n
  2. Dumbbell chest press 40x<\/li>\n\n\n\n
  3. Side lunges 30x<\/li>\n\n\n\n
  4. Push-up 20x <\/li>\n\n\n\n
  5. Barbell push-press 10x<\/li>\n<\/ol>\n\n\n\n

    We got no time to lose, let’s do this!<\/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
      \n
    • 5 exercises<\/li>\n\n\n\n
    • 2 rounds<\/li>\n\n\n\n
    • Little to no rest <\/li>\n\n\n\n
    • 12 minutes<\/li>\n\n\n\n
    • Equipment: Dumbbells & barbell <\/li>\n<\/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

        \n
      • Dumbbells = water bottles filled with water and \/ or sand<\/li>\n\n\n\n
      • Barbell = a broom handle with a gym bag with weights on it<\/li>\n<\/ul>\n\n\n\n
        <\/div>\n\n\n\n

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

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

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

        1 – SQUAT <\/h3>\n\n\n\n

        50 reps<\/strong><\/p>\n\n\n\n

          \n
        • Stand on your feet, placing them at the same distance as that of your shoulder lines.<\/li>\n\n\n\n
        • Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight to control your hip and stabilize the movement. Use your arms to help you with your balance.<\/li>\n\n\n\n
        • Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.<\/li>\n\n\n\n
        • Repeat.<\/li>\n<\/ul>\n\n\n\n