{"id":57919,"date":"2021-04-19T00:00:00","date_gmt":"2021-04-18T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/full-body-workout-strength-mobility\/"},"modified":"2021-04-19T00:00:00","modified_gmt":"2021-04-18T22:00:00","slug":"full-body-workout-strength-mobility","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/full-body-workout-strength-mobility\/","title":{"rendered":"Workout of the week: full-body workout for strength and mobility"},"content":{"rendered":"\n<hr class=\"wp-block-separator\"\/>\n\n\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>FULL-BODY WORKOUT FOR STRENGTH &amp; MOBILITY<\/strong><\/h2>\n\n\n\n<p><strong>ALL LEVELS <\/strong>\/ full-body workout \/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Kettlebells &amp; elastic band<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The best workouts are simple yet effective<\/strong>. We&#8217;re proving that point today with a not so long yet very effective full-body workout for strength, designed by <strong>our personal trainer from&nbsp;<\/strong><a href=\"https:\/\/evofitness.ch\/evo-bern\/\"><strong>EVO Bern in Switzerland<\/strong><\/a>, <strong>Ally Njama.<\/strong><\/p>\n\n\n\n<p>The training session will last around 30 minutes, depending on your fitness level. It consists of only 3 exercises and requires minimal gym gear \u2014 a pair of kettlebells and an elastic band. <strong>Each exercise will be repeated 10 times for 3 sets<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Kettlebell squat to upright row with resistance band<\/li><li>Loaded beast to front kick through<\/li><li>Kettlebell total-body combo<\/li><\/ol>\n\n\n\n<p><strong><strong>Ready? Let\u2019s start!<\/strong><\/strong><\/p>\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<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>3 exercises<\/li><li>10 repetitions<\/li><li>3 sets<\/li><li>30 minutes<\/li><li>Equipment: Kettlebells &amp; resistance band<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n<p>If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n<p><strong>Alternative equipment<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kettlebell squat to upright row with resistance band<ul><li>Kettlebell = 5-litre bottle.<\/li><\/ul><\/li><li>Kettlebell total-body combo<ul><li>Kettlebells = two bottles of water or use only the weight of your body<\/li><li>Resistance band = perform the exercise without it<\/li><\/ul><\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; KETTLEBELL SQUAT TO UPRIGHT ROW WITH RESISTANCE BAND<\/h3>\n\n\n\n<p><strong>10 reps, 3 sets, 20 seconds rest between each set<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pick a kettlebell and place it on the floor between your feet. Run the band through the kettlebell handle and it under each foot.&nbsp;Your feet should be shoulder-width apart.<\/li><li>Grab the kettlebell by the handle and stand up straight. Keep your core engaged and shoulder blades squeezed together.<\/li><li>Lower yourself into a&nbsp;<a href=\"https:\/\/evofitness.ch\/deep-squat-hip-out\/\" target=\"_blank\" rel=\"noreferrer noopener\">squat<\/a> position.<\/li><li>As you extend your legs, pull the kettlebell&#8217;s handle up to your collarbone with elbows leading the movement.&nbsp;<\/li><li>Then, slowly lower the kettlebell back down into the starting position and repeat.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/4_2H_q-1dAI\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; LOADED BEAST TO FRONT KICK THROUGH<\/h3>\n\n\n\n<p><strong>10 reps, 3 sets, 30 seconds rest between each set<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Start in a loaded beast position: quite similar to a child&#8217;s pose, but your knees don&#8217;t touch the ground.&nbsp;<\/li><li>Explode through the balls of your feet and jump forward.&nbsp;<\/li><li>Drive your right leg into full extension with your toes pointed. Your left arm assumes a guard position, bending the elbow and with your hand facing forward.&nbsp;<\/li><li>Reverse to loaded beast position and switch sides. Once you do the same on your left side, you&#8217;ll have completed 1 rep.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/nWGgoo-jZjo\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; KETTLEBELL TOTAL-BODY COMBO<\/h3>\n\n\n\n<p><strong>10 reps, 3 sets, 45 seconds rest between each set<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab a kettlebell in each hand and stand in an upright position. Engage your glutes and your core.<\/li><li>Hinge the hips back and lower the kettlebells until they are on the floor.&nbsp;<\/li><li>In an explosive movement, jump with the balls of your feet while holding the two kettlebells, stretching your legs back until you are in a plank position.&nbsp;<\/li><li>While you&#8217;re there, perform a push-up.&nbsp;<\/li><li>After you return back to the plank position, row with your right arm while keeping core and glutes tight.&nbsp;<\/li><li>Repeat the push-up and complete the row with your left arm.<\/li><li>In an explosive movement, while keeping the kettlebells on the floor, jump with the balls of your feet forward.<\/li><li>Extend yourself to an upright standing position, while continuing holding the kettlebells in your arms.<\/li><li>This is one rep.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/NndeBF95nNk\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">If you liked this full-body workout, then you will love these challenges:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.ch\/45-min-strength-and-endurance-workout\/\">45-min strength and endurance workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/35-min-kettlebell-workout\/\">35-min kettlebell workout for strength and power<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/full-body-dumbbell-workout\/\">Full-body dumbbell workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/functional-shoulder-workout\">Functional shoulder workout for strength and control<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/35-min-functional-strength-workout\/\">35-min functional strength workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/30-min-functional-workout\/\">30-min functional workout for strength<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/30-min-pilates-workout\/\">30-min Pilates workout for strength and po<\/a><a href=\"https:\/\/evofitness.ch\/?p=68872\">wer<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/30-min-hiit-workout\/\">30-min full-body HIIT workout<\/a><\/li><\/ul>\n\n\n","protected":false},"excerpt":{"rendered":"<p>FULL-BODY WORKOUT FOR STRENGTH &amp; MOBILITY ALL LEVELS \/ full-body workout \/ 30 minutes Equipment: Kettlebells &amp; elastic band The&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57780,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Full-body workout for strength and mobility | EVO Fitness","_seopress_titles_desc":"The best workouts are simple yet effective. We&#039;re proving that with a full-body workout for strength designed by our PT Ally Njama.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[948,126,935,936],"class_list":["post-57919","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-kettlebell-workout","tag-workout","tag-workout-of-the-week","tag-wow"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57919","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\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57919"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57919\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57780"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57919"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57919"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57919"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}