Workout of the week: 15-min functional strength workout

ALL LEVELS / functional strength workout / 15 minutes

Equipment: Exercise mat

Let’s get stronger the EVO way. There’s a difference between isolated strength exercises and compound strength exercises such as the ones that we prepared for this 15-min functional strength workout. And what is the main difference, you ask? It is being able to work on your overall condition while strengthening your muscles.

With just 3 exercises, we’re able to work your full body for 15 minutes. You’ll have a pre-defined number of reps for each exercise, and you’ll perform them for 4 rounds. A short but intense session, just the way we like them.

Push-ups
Flutter kicks
Squats

Ready to get stronger? Let’s do this!

WORKOUT SETUP

3 exercises
Different rep amount per exercise
4 rounds
No rest between rounds
Equipment: Exercise mat
Duration: 15 minutes

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

4 rounds

1 – PUSH-UPS

50 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.

2 – FLUTTER KICKS

20 reps on each side

Start by positioning yourself on the exercise mat by making a 45 degrees angle with your back.
Use your elbows to support you.
Extend your legs fully out, as straight as possible.
Lift your heels off the floor explosively, making up and down movements for the indicated time.

3 – SQUATS

50 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.