{"id":44345,"date":"2023-05-15T03:00:00","date_gmt":"2023-05-15T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/40-min-kinesis-workout\/"},"modified":"2025-05-16T12:38:36","modified_gmt":"2025-05-16T10:38:36","slug":"40-min-kinesis-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/40-min-kinesis-workout\/","title":{"rendered":"Workout of the week: 40-min Kinesis workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ Kinesis workout \/ 40 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Kinesis One<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>We&#8217;re great fans of the Kinesis One \u2014 and you should be too.&nbsp;<\/strong>Despite how futuristic (and, thus, intimidating) this cable-cross equipment might be, it is<strong>&nbsp;super easy to use<\/strong>. And it benefits you greatly. First, because it&#8217;s&nbsp;<strong>versatile:<\/strong>&nbsp;<strong>you can do a full workout using just one machine<\/strong>. Then, and most importantly, compared to regular machines that target isolated muscles,&nbsp;<strong>using Kinesis One resistance cables requires greater awareness and control over your movements<\/strong>.<\/p>\n\n\n\n<p>With all these benefits, it&#8217;s hard to resist trying this&nbsp;<strong>Kinesis workout<\/strong>.&nbsp;It has&nbsp;<strong>4 exercises<\/strong>&nbsp;(the last one, unilateral), each with<strong>&nbsp;20 reps.&nbsp;<\/strong>You have to complete&nbsp;<strong>4 rounds<\/strong>, with&nbsp;<strong>30 seconds rest between exercises and rounds<\/strong>. All combined, this workout will take you around<strong>&nbsp;40 minutes to complete.&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kinesis lunge<\/li>\n\n\n\n<li>Kinesis row<\/li>\n\n\n\n<li>Kinesis twisting punches<\/li>\n\n\n\n<li>Kinesis low to high chop<\/li>\n<\/ol>\n\n\n\n<p><strong>When you&#8217;re ready, let&#8217;s do this!&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercises <\/li>\n\n\n\n<li>20 reps each<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>30 second rest between exercises and rounds&nbsp;<\/li>\n\n\n\n<li>Equipment: Kinesis One<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>4 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; KINESIS LUNGE<\/h3>\n\n\n\n<p><strong>20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your back to the Kinesis One.<\/li>\n\n\n\n<li>Hold the cable grips with your hands close to your trunk and arms flexed.<\/li>\n\n\n\n<li>Step forward, taking a big step.<\/li>\n\n\n\n<li>Step back putting more strength on your front foot heel and shift your weight to the leg on the back.<\/li>\n\n\n\n<li>As you reach the starting position, switch legs.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; KINESIS ROW<\/h3>\n\n\n\n<p><strong>20 reps <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand in front of the Kinesis One. <\/li>\n\n\n\n<li>Hold the cable grips with your arms extended.<\/li>\n\n\n\n<li>Pull your arms below your chest and let the elbows pull back your trunk line.<\/li>\n\n\n\n<li>Move your arms forward until you reach the starting position, decelerating the movement while you activate your core.<\/li>\n\n\n\n<li>Repeat. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; KINESIS TWISTING PUNCHES<\/h3>\n\n\n\n<p><strong>20 reps <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your back to the Kinesis One. <\/li>\n\n\n\n<li>Hold the cable grips with your hands close to your trunk and arms flexed. Feet parallel at hip width.<\/li>\n\n\n\n<li>Rotate your ankle to the medial line and let that torque go to the knee and hip.<\/li>\n\n\n\n<li>As you twist your hip using your abs and glutes, use your chest to stabilize the scapula and extend your arm to the front until your arm is fully straightened.<\/li>\n\n\n\n<li>Turn to the starting position, first flexing the arm, stabilizing the scapula and twisting your torso to the front position and gyrating the ankle to flat your feet.<\/li>\n\n\n\n<li>Repeat on the opposite side. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; KINESIS LOW TO HIGH CHOP<\/h3>\n\n\n\n<p><strong>20 reps on each side<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your back to the Kinesis One.<\/li>\n\n\n\n<li>Hold one of the cable grips with both hands and arms extended.<\/li>\n\n\n\n<li>With extended arms and always facing the cable, twist your torso so that the hands get to the hip level. Feet must be pointed to the cable side on a lunge position<\/li>\n\n\n\n<li>Rotate your ankle to the opposite side and let that torque go to the knee and hip.<\/li>\n\n\n\n<li>As you twist your hip using your abs and glutes, extend your legs and use your back and chest to stabilize the scapula and elevate your arms until your eye level.<\/li>\n\n\n\n<li>Turn to the initial position, twisting your torso, and stabilizing the scapula.<\/li>\n\n\n\n<li>Repeat 20 times on each side. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">See? This Kinesis workout was easy. Explore other training sessions below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/40-min-upper-body-strength-workout\/\">40-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-amrap-barbell-workout\/\">15-min AMRAP barbell workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-push-and-pull-strength-workout\/\">20-min push and pull strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-endurance-workout\/\">12-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-amrap-metabolic-strength-workout\/\">15-min AMRAP metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-amrap-core-workout\/\">10-min AMRAP core workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-chest-and-triceps-workout\/\">30-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-superset-workout\/\">20-min superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-no-equipment-cardio-workout\/\">10-min no-equipment cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-kettlebell-tabata-workout\/\">12-min kettlebell Tabata workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-fullbody-functional-workout\/\">20-min full-body functional workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-metabolic-strength-workout\/\">20-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-upper-body-strength-workout\/\">20-min upper body strength workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ Kinesis workout \/ 40 minutes Equipment: Kinesis One We&#8217;re great fans of the Kinesis One \u2014 and you&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44346,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 40-min Kinesis workout | EVO Fitness","_seopress_titles_desc":"As intimidating as it might look, the Kinesis one is perfect for exercising. Here's a 40-minute Kinesis workout to prove it.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[441,935,936,1128,126],"class_list":["post-44345","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-kinesis-one","tag-workout-of-the-week","tag-wow","tag-kinesis-workout","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44345","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44345"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44345\/revisions"}],"predecessor-version":[{"id":54878,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44345\/revisions\/54878"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44346"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44345"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44345"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44345"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}