{"id":57709,"date":"2020-05-01T00:00:00","date_gmt":"2020-04-30T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/bodyweight-workout-fitness\/"},"modified":"2020-05-01T00:00:00","modified_gmt":"2020-04-30T22:00:00","slug":"bodyweight-workout-fitness","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/bodyweight-workout-fitness\/","title":{"rendered":"Workout of the Month: Witness the fitness"},"content":{"rendered":"\n<p><strong>ALL LEVELS<\/strong>\/<strong>bodyweight<\/strong> workout for strength, power, speed \/ 15 mins<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: high bar, box, mat<\/p>\n\n\n\n<p>Short, sweet and effective: three words we could use to describe this bodyweight workout; a <strong>15-minute high-intensity session<\/strong> that will help you develop strength, power and speed. There are <strong>4 exercises to complete per round, and you will perform 3 rounds. Between each round, you will have 1 minute to rest<\/strong>. Ready? It\u2019s time to witness the fitness. <\/p>\n\n\n\n<p>Each round is as follows:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><a href=\"https:\/\/vimeo.com\/194348767\/dcdb6fde1e\">Pull-ups<\/a> \u2013 30s<\/li><li><a href=\"https:\/\/vimeo.com\/191992395\/8971ecd17d\">Box jumps<\/a> \u2013 40s<\/li><li><a href=\"https:\/\/vimeo.com\/193039660\/d2a8155cef\">Push-ups<\/a> \u2013 50s<\/li><li><a href=\"https:\/\/vimeo.com\/193041551\/18b70ea278\">Squats<\/a> \u2013 60s<\/li><\/ol>\n\n\n\n<p><em>(rest 60 secs and repeat for 3\nrounds)<\/em><\/p>\n\n\n\n<div style=\"height:68px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">BODYWEIGHT WORKOUT: WITNESS THE FITNESS<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"> SCALING<\/h3>\n\n\n\n<p><strong>If you are new to bodyweight workout or high-intensity training, scale the exercises<\/strong> as follows:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Jump pull-up \u2013 jump from the floor or a box<\/li><li>Box jump \u2013 step up onto the box<\/li><li>Push-up \u2013 push up on knees<\/li><li>Squat \u2013 same for all levels<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" data-id=\"105046\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_en.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105046\"\/><\/a><\/figure>\n<\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">BODYWEIGHT WORKOUT: EXPERT TIPS<\/h3>\n\n\n\n<p>Once again, the focus of this workout is the pace. For most people,\npull-ups will be the most challenging and squats, the least. Therefore, pace\nyourself on the pull-ups (and box jumps) \u2013 breaking it down into smaller chunks\nif necessary. Then on the push-ups and squats, aim to go unbroken, as you pick\nup the pace.&nbsp;<\/p>\n\n\n\n<p><strong>This workout will no doubt challenge your aerobic capacity<\/strong>, so rest hard during each round for 60 secs. Don\u2019t forget that each time you complete a round, you will be more fatigued, so <strong>it\u2019s OK to slow down a little as you move through the workout<\/strong>.<\/p>\n\n\n\n<p>To keep track of your progress, <strong>make a note of the total number of reps at the end and try to beat it next time<\/strong>.<\/p>\n\n\n\n<p><strong>You are about to witness the fitness with this bodyweight workout. Ready, set, go!\u00a0<\/strong><\/p>\n\n\n\n<div style=\"height:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> BODYWEIGHT WORKOUT<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/194348767\/dcdb6fde1e\">1 &#8211; PULL-UPS<\/a><\/h4>\n\n\n\n<p><strong>30 secs exercise, 20 secs rest<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep core and glutes tight. <\/li><li>Squeeze shoulder blades together. <\/li><li>Maintain shape. <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pull up\" src=\"https:\/\/player.vimeo.com\/video\/194348767?h=dcdb6fde1e&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/191992395\/8971ecd17d\">2 &#8211; BOX JUMPS<\/a><\/h4>\n\n\n\n<p><strong>40 secs exercise, 20 secs rest<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep core tight. <\/li><li>Drive hips up. <\/li><li>Bend knees on landing. <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Box jump\" src=\"https:\/\/player.vimeo.com\/video\/191992395?h=8971ecd17d&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/193039660\/d2a8155cef\">3 &#8211; PUSH-UPS<\/a><\/h4>\n\n\n\n<p><strong>50 secs exercise, 20 secs rest<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep core and glutes tight. <\/li><li>Shoulders over wrists. <\/li><li>Body in a straight line. <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Push up\" src=\"https:\/\/player.vimeo.com\/video\/193039660?h=d2a8155cef&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/193041551\/18b70ea278\">4 &#8211; SQUATS<\/a><\/h4>\n\n\n\n<p><strong>60 secs exercise, 20 secs rest<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep core tight. <\/li><li>Drive hips up. <\/li><li>Weight through centre of feet.  <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Deep squat\" src=\"https:\/\/player.vimeo.com\/video\/193041551?h=18b70ea278&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:91px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This bodyweight workout is now completed. Time to check other of our workouts: <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.ch\/kettlebell-workout\/\">12-minute kettlebell workout for strength and endurance<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/high-intensity-workout\/\">10-minute high-intensity workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/whole-body-workout\/\">17-minute whole-body workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/endurance-workout\/\">12-minute strength and endurance workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/endurance-workout\/\">15-minute circuit training<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/circuit-workout\/\">15-minute strength and endurance circuit workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/strength-and-endurance-workout\/\">Strength and endurance workout<\/a><\/li><\/ul>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Short, sweet and effective: 3 words we could use to describe this bodyweight workout. A 15-minute session that will make you witness the fitness.<\/p>\n","protected":false},"author":22,"featured_media":57710,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"15-minute bodyweight workout for strength, power &amp; speed | EVO Fitness","_seopress_titles_desc":"Short, sweet and effective: 3 words we could use to describe this bodyweight workout. A 15-minute session that will make you witness the fitness.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[113,120,126,129,137,140,143,178,179,612],"class_list":["post-57709","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-exercise","tag-power","tag-workout","tag-fitness","tag-bodyweight","tag-functional-training","tag-strength","tag-high-intensity","tag-speed","tag-circuit-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57709","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57709"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57709\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57710"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57709"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57709"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57709"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}