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.
4 – V-SIT EXPLOSIVE
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps
- Lie on your back with arms overhead.
- Engage the core and rapidly bring the hands to the feet.
- Always keep your arms and legs straight.
- Return under control and repeat.
20 minutes is all it takes to do this functional full-body workout. Below you can find more challenges:
- 15-min rowing workout
- 10-min functional upper body workout
- 20-min lower body dumbbell workout
- 20-min strength cable workout
- 18-min EMOM workout for strength
- 15-min full-body Tabata workout
- 10-min bodyweight cardio workout
- 20-min shoulders and core workout
- 40-min functional full-body workout
- 20-min functional partner workout
- 20-min cardio and core workout
- 40-min functional strength workout
- 10-min bodyweight AMRAP workout
- 15-min functional strength workout
- 17-min full-body workout
