Workout of the week: 30-min full-body workout

22nd August 2022

entraînement de force métabolique | metabolic strength workout|metabolic strength workout

30-MIN FULL-BODY WORKOUT

ALL LEVELS / Full-body workout / 30 minutes

Equipment: Leg extension machine, dips bar, lower back bench, lat machine & kettlebell

During the past few months, we’ve made a decision. We heard our community and decided it was time to bring new gym equipment. You can even say that we are EVOlving. At our core, EVO is still a place that will nurture functional fitness, but now we’re more inclusive. That’s why we brought in the big guns: hip thrust machines, leg press, multipower smith machines, back benches, curl and leg extension machines. There is a myriad of brand new gym equipment in our clubs.

To celebrate all this new gear, we asked Jonathan Peultier, a personal trainer in EVO Acacias in Geneva, Switzerland, to bring us a workout that combined a bit of our philosophy while reaping the benefits of these new machines. And this 30-minute full-body workout does just that. It has 5 exercises, with 12 reps each, to perform in 4 rounds. Rest for 1 minute between rounds. All combined, this workout should take you 30 minutes to perform.

Dips
Leg extensions
Lat pull-down
Kettlebell squat
Hyperextensions

Ready? Let’s try these new machines!

WORKOUT SETUP

5 exercises
12 reps each exercise
4 rounds
1-min rest between rounds
30 minutes
Equipment: Leg extension machine, dips bar, lower back bench, lat machine & kettlebell

WORKOUT EXERCISE LIST

4 rounds

1 – Dips

12 reps

Grab the bars and boost yourself up. Engage the core, looking forward.
Bend your knees — it will help you with stabilisation.
Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.
Bring yourself back up without locking your elbows.
Repeat.

2 – LEG EXTENSIONS

12 reps

Sit up straight on the leg extension machine.
Adjust the pad so it sits on your lower leg and just above your feet.
Extend your legs straight out in front of you, making sure you’re using your quads to power the movement.
Then slowly lower them back to the starting position.
Repeat.

3 – LAT PULL-DOWN

12 reps

Adjust the pad on your legs to reduce the movement.
Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.
Engage your shoulder blades, and then pull the bar down in front of you – upper chest level.
Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.
Slowly return up and repeat.

4 – KETTLEBELL SQUAT

12 reps

Stand with your feet hip-width apart.
Pick a kettlebell with both hands and hold it.
Keeping the kettlebell close to your chest, do a squat and maintain your chest and back straight.
Make sure you keep your core tight.
Slowly come back up and repeat.

5 – HYPEREXTENSIONS

12 reps

Lie face down on the bench, tucking your ankles under the footpads. With your body straight, interlace your fingers behind your head.
Bend forward slowly as far as you can while keeping your back flat. Keep moving forward until you feel your hamstrings stretch.
Slowly raise your torso back to the initial position.
Repeat.