{"id":58119,"date":"2022-01-10T00:00:00","date_gmt":"2022-01-09T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/17-min-fullbody-workout\/"},"modified":"2022-01-10T00:00:00","modified_gmt":"2022-01-09T23:00:00","slug":"17-min-fullbody-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/17-min-fullbody-workout\/","title":{"rendered":"Workout of the week: 17-min full-body workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ full-body workout \/ 17 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Medicine ball, core bag, kettlebell<\/p>\n\n\n\n

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

It’s a classical debate in the fitness industry: should you go for full-body routines, or should you target body parts<\/strong>? Well, the short answer is: it depends on your fitness goals. However, since we’re bringing you a full-body workout today, we’ll focus on the benefits of working your body as a whole. <\/strong><\/p>\n\n\n\n

Full-body routines can help cut down some of the hours you spend in the gym per week while working most of your muscle groups. Plus, they target far more muscle fibers<\/strong>, releasing more testosterone, growth hormone, and IGF-1 hormones, leading to more muscle and less fat<\/strong>. Ultimately, this makes them better for weight loss<\/strong> \u2014 especially if you go for intense full-body workouts.<\/p>\n\n\n\n

This full-body workout is short, sweet, and effective<\/strong> \u2014 just the way we like them. It has 8 exercises<\/strong> \u2014 3 of them are unilateral. Each exercise is to be performed for 30 seconds<\/strong>, with 15 seconds of rest in between<\/strong>. For the unilateral ones, you’ll do the same but for both sides.<\/p>\n\n\n\n

  1. Medicine ball squat to overhead press<\/li>
  2. Core bag deadlift to row <\/li>
  3. Kettlebell swing <\/li>
  4. Core bag clean <\/li>
  5. Kettlebell side press (unilateral) <\/li>
  6. Medicine ball high low chop (unilateral) <\/li>
  7. Kettlebell clean-press (unilateral) <\/li>
  8. Core bag squat<\/li><\/ol>\n\n\n\n

    Grab your gear and let’s do this!<\/strong><\/p>\n\n\n\n\n\n

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

    WORKOUT SETUP<\/h2>\n\n\n\n
    • 8 exercises<\/li>
    • 30 seconds on, 15 seconds off<\/li>
    • 2 rounds<\/li>
    • 17 minutes<\/li>
    • Equipment: Medicine ball, core bag, kettlebell<\/li><\/ul>\n\n\n\n
      <\/div>\n\n\n\n

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

      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

      Alternative equipment<\/strong><\/p>\n\n\n\n

      • Medicine ball, core bag and kettlebell = bag with some weights, such as books, cans of food <\/li><\/ul>\n\n\n\n
        <\/div>\n\n\n\n

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

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

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

        1 – MEDICINE BALL SQUAT TO OVERHEAD PRESS<\/h3>\n\n\n\n

        30 seconds on, 15 off<\/strong><\/p>\n\n\n\n

        • Hold a large medicine ball at chest height and perform a squat.<\/li>
        • As you return to standing, press the ball overhead so that your legs and arms straighten simultaneously. <\/li>
        • When using a heavier medicine ball, use the leg thrust to drive it upwards.<\/li>
        • Repeat. <\/li><\/ul>\n\n\n\n