Workout of the week: 20-min bodyweight full-body workout

18th January 2024

ALL LEVELS / bodyweight full-body workout / 20 minutes

Equipment: Dumbbells & hip-thrust machine

In a world fixated on heavy weights and high-tech gyms, we often forget about the potential of our bodies. At EVO, you can find a variety of machines to unlock your body’s potential. However, don’t let our state-of-the-art equipment distract you from the essential point: your body is the ultimate gym equipment.

As a friendly reminder, today we bring you a 20-minute bodyweight full-body workout. This routine features just 4 bodyweight exercises, providing a whole-body training session with a cardio component that will also help you build muscle. During 20 minutes, you’ll perform these exercises with a predefined number of reps: 20, 18, 16, 14, 12, 10, 8, 6, 4 and 2 — 10 rounds total. In the first round, you’ll do 20 reps of each exercise; from then on, you’ll have 2 reps less every round.

Bodyweight squat
Jumping jacks
Plank triceps extension
Burpees

Let’s do this!

WORKOUT SETUP

4 exercises
20 reps each in the 1st round
2 reps less every subsequent round
10 rounds in total
Little to no rest between exercises and rounds
20 minutes
Equipment: Exercise mat

WORKOUT EXERCISE LIST

10 rounds

1 – BODYWEIGHT SQUAT

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps

Stand on your feet placing them at the same distance as that of your shoulder lines.
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.
Keep your arms tight by your side, and use them to help your balance.
Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.

2 – JUMPING JACKS

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps

Start in a standing position with your arms by your sides. Engage the core slightly and set the shoulders, ready for movement.
Keeping arms and legs straight (but not locked out) simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle.
Return to start and continue at a controlled rhythmic pace for the reps desired.

3 – PLANK TRICEPS EXTENSION

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps

Place a mat on the ground and arrange yourself up in a plank position as indicated in the video. This will be the starting position.
Extend you’re your arms until your elbows are almost locked out. Hold the top position for a brief second.
Now slowly return back to the starting position.
Repeat.

4 – BURPEES

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back, and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position. Return to upright and repeat continuously for reps or time.