{"id":58020,"date":"2021-08-30T00:00:00","date_gmt":"2021-08-29T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/30min-no-equipment-fullbody-workout\/"},"modified":"2021-08-30T00:00:00","modified_gmt":"2021-08-29T22:00:00","slug":"30min-no-equipment-fullbody-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30min-no-equipment-fullbody-workout\/","title":{"rendered":"Workout of the week: 30-min no equipment full-body workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ no equipment full-body workout \/ 30 minutes <\/p>\n\n\n\n

Equipment<\/strong>: Exercise mat <\/p>\n\n\n\n

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EVO is more than just a gym. We consider ourselves a place that nurtures and develops natural human movement<\/strong>. Don’t get us wrong: no matter what your fitness goal might be, we have <\/strong>everything you need<\/strong><\/a>. Nonetheless, we defend a more natural approach linked to foundational movements such as standing, squatting, walking, jumping and running<\/strong>.<\/p>\n\n\n\n

All<\/strong> our training sessions are aligned with that philosophy <\/strong>andthat’s of course also the case of today’s session. This session requires no equipment \u2014 you can use an exercise mat if you want to \u2014 and minimal space. It’s you and your body <\/strong>(the latter is the ultimate gym machine if you think about it). <\/p>\n\n\n\n

This no equipment full-body workout <\/strong>consists of 4 different groups of exercises<\/strong>. Each group is composed of 2 exercises.<\/strong> You’ll perform each of these groups for 1 and half minute before moving to the next one<\/strong>. After completing the 4 groups in a row<\/strong>, you\u2019ll rest actively for 45 seconds<\/strong> \u2014 some light cross jacks will do the trick. The workout finishes after you perform 4 rounds in total.<\/strong><\/p>\n\n\n\n

1st group \u2013 90 sec.<\/strong><\/p>\n\n\n\n

  1. Burpees over mat – 5 reps<\/li>
  2. Jumping squat – 10 reps<\/li><\/ol>\n\n\n\n

    2nd group \u2013 90 sec.<\/strong><\/p>\n\n\n\n

    1. Commando plank – 5 reps <\/li>
    2. Squat jacks – 10 reps<\/li><\/ol>\n\n\n\n

      3rd group \u2013 90 sec.<\/strong><\/p>\n\n\n\n

      1. Push-ups – 5 reps<\/li>
      2. Jumping lunges – 10 reps<\/li><\/ol>\n\n\n\n


        4th group \u2013 90 sec.<\/strong><\/p>\n\n\n\n

        1. High squat jumps – 10 reps<\/li>
        2. Side plank leg raises – 30 reps, 15 each side<\/li><\/ol>\n\n\n\n

          Let’s go!<\/strong><\/p>\n\n\n\n\n\n

          <\/div>\n\n\n\n

          WORKOUT SETUP<\/h2>\n\n\n\n
          • 4 groups of 2 exercises each<\/li>
          • Different rep amount per exercise<\/li>
          • 90 sec each group<\/li>
          • 4 rounds<\/li>
          • 45 sec rest between rounds<\/li>
          • Duration: 30 minutes<\/li><\/ul>\n\n\n\n
            <\/div>\n\n\n\n

            WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

            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. <\/p>\n\n\n\n

            <\/div>\n\n\n\n

            WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

            4 rounds<\/strong><\/p>\n\n\n\n

            <\/div>\n\n\n\n

            1ST GROUP \u2013 90 SEC<\/h3>\n\n\n\n

            1 \u2013 BURPEES OVER MAT<\/h4>\n\n\n\n

            5 reps<\/strong><\/p>\n\n\n\n

            • Stand tall, parallel to the mat and engage the core.<\/li>
            • Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back and land on the floor in a push-up position.<\/li>
            • Drive the hips up rapidly and jump into a squat position. <\/li>
            • Then, in a single movement, explosively jump over the mat while returning to the upright position. <\/li>
            • Repeat. <\/li><\/ul>\n\n\n\n