{"id":58123,"date":"2022-01-17T00:00:00","date_gmt":"2022-01-16T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/15-min-functional-strength-workout\/"},"modified":"2022-01-17T00:00:00","modified_gmt":"2022-01-16T23:00:00","slug":"15-min-functional-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/15-min-functional-strength-workout\/","title":{"rendered":"Workout of the week: 15-min functional strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ functional strength workout \/ 15 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Weight plate, kettlebell, and dumbbells <\/p>\n\n\n\n

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

Strength training isn’t just about getting bigger muscles<\/strong>. In fact, these types of workouts have numerous benefits other than just building muscle. They help you reduce abdominal fat, <\/strong>and they improve your cardiovascular health<\/strong>. Plus, they decrease the chances of you getting injured<\/strong>; they help prevent and manage osteoporosis<\/strong>, and, last but not least, they can help you control your blood sugar levels <\/strong>\u2014 all of these resulting in a longer and healthier lifespan. <\/p>\n\n\n\n

With benefits like these, you’re left with no excuses not to try this 15-min functional strength workout<\/strong>. A session with only 3 exercises<\/strong>, each to be performed for 40 seconds with 20 seconds rest in between<\/strong>. You’ll have to complete 5 rounds<\/strong>, resulting in 15 minutes total. <\/p>\n\n\n\n

  1. Loaded push-up<\/li>
  2. Kettlebell swings <\/li>
  3. Deadlift to row<\/li><\/ol>\n\n\n\n

    When you’re ready, let’s get stronger! <\/strong><\/p>\n\n\n\n\n\n

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

    WORKOUT SETUP<\/h2>\n\n\n\n
    • 3 exercises<\/li>
    • 40 seconds on, 20 seconds off<\/li>
    • 5 rounds<\/li>
    • 15 minutes<\/li>
    • Equipment: Weight plate, kettlebell, and dumbbells<\/li><\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n
      • Kettlebell = bag with some weights, such as books, cans of food <\/li>
      • Dumbbells = water bottles filled with water and \/ or sand<\/li>
      • Weight plate = books or something similar you can balance on your back<\/li><\/ul>\n\n\n\n
        <\/div>\n\n\n\n

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

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

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

        1 – LOADED PUSH-UP<\/h3>\n\n\n\n

        40 seconds on, 20 off<\/strong><\/p>\n\n\n\n

        • Place a suitable weight plate on your back. Extend one leg at the time until you\u2019re in a plank position.<\/li>
        • Then, keep your arms straight, shoulders above wrists, and body in a straight line. Engage the core and glutes.<\/li>
        • Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.<\/li>
        • Push the body upwards and return to the start position.<\/li>
        • Perform the exercise very slowly \u2013 5-6 seconds down and 5-6 seconds up.<\/li><\/ul>\n\n\n\n