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

ALL LEVELS / functional full-body workout / 20 minutes

Equipment: Exercise mat

Working out every day can be challenging, especially if your workout is always the same and consists only of repeating the same exercises. At EVO, we’re always looking for creative approaches to spice up your training sessions. Plus, our clubs offer you the best-in-class equipment to help you exercise through skilful, purposeful and playful movement — the very opposite of thoughtless repetitions.

This 20-minute functional full-body workout does precisely that. With just 4 bodyweight exercises, you’ll get 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. Basically, in the first round, you’ll do 20 reps of each exercise and, from then on, you’ll have 2 reps less every round.

Burpees
Squats
Push-ups
V-sit explosive

Let’s put the fun in functional!

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

WORKING OUT FROM HOME? NO PROBLEM.

EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.

WORKOUT EXERCISE LIST

10 rounds

1 – 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, bring 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.

2 – SQUATS

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. Use your arms to help you with 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.
Repeat.

3 – PUSH-UPS

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

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position. Repeat.