{"id":58131,"date":"2022-01-31T00:00:00","date_gmt":"2022-01-30T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/40-min-functional-strength-workout\/"},"modified":"2022-01-31T00:00:00","modified_gmt":"2022-01-30T23:00:00","slug":"40-min-functional-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/40-min-functional-strength-workout\/","title":{"rendered":"Workout of the week: 40-min functional strength workout"},"content":{"rendered":"\n
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40-MIN FUNCTIONAL STRENGTH WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong><\/strong>\/ <\/strong>functional strength workout \/ 40 minutes<\/p>\n\n\n\n

Equipment<\/strong><\/strong>: Box, dips bar, and dumbbells <\/p>\n\n\n\n

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We usually associate strength training with wearying repetitions of the same exercises, each targeting only a particular muscle group. On the other hand, functional strength training is more comprehensive<\/strong>: it usually targets different muscles. Its aim is more than just growing muscle \u2014 it’s about making daily chores easier<\/strong>. <\/p>\n\n\n\n

This functional strength workout is the perfect example of that. Designed by\u202four personal trainer from\u202f<\/strong>EVO Lucerne<\/strong><\/a>\u202fPhilip Irgang<\/strong>, it consists of 6 exercises<\/strong>\u202fwith\u202f12 reps each<\/strong>.\u202fYou’ll perform the exercises in a row\u202f<\/strong>in 4 rounds non-stop<\/strong> \u2014 we’re aiming for near failure.\u202fAt the end of each round, you’ll get a 90 seconds’ break.\u202f<\/strong>All this should take you around 40 minutes<\/strong>.  <\/p>\n\n\n\n

  1. Loaded box lunge jumps<\/li>
  2. Dumbbell deadlift<\/li>
  3. Dumbbell sumo curls<\/li>
  4. Dumbbell neck press to eccentric side raise<\/li>
  5. Sumo mountain climbers<\/li>
  6. Dips<\/li><\/ol>\n\n\n\n

    Ready to get stronger?<\/strong><\/p>\n\n\n\n

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    \"Instagram<\/a><\/figure>\n<\/figure>\n\n\n\n
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    WORKOUT SETUP<\/h2>\n\n\n\n
    • 6 exercises <\/li>
    • 12 reps <\/li>
    • 4 rounds <\/li>
    • 90 seconds between rounds <\/li>
    • 40 minutes <\/li>
    • Equipment: Box, dips bar, and dumbbells <\/li><\/ul>\n\n\n\n
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      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n
      • Dumbbells = water bottles filled with water and \/ or sand <\/li>
      • Box = stable chair or small table <\/li>
      • Dips bar = stable chair or small table <\/li><\/ul>\n\n\n\n
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        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

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

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        1 – LOADED BOX LUNGE JUMPS<\/h3>\n\n\n\n

        12 reps<\/strong> each leg<\/strong><\/p>\n\n\n\n

        • Hold a dumbbell in each hand and stand with feet hip-width apart, placing the dumbbells over your shoulders.<\/li>
        • Keep the shoulder set and the core engaged.<\/li>
        • Place the right foot over the box, step forward, and bend down the left knee towards the floor. Aim for both knees to bend to 90 degrees. This is your starting position.<\/li>
        • Descend, keeping the dumbbells secure, and come back up, finishing the move with a jump.<\/li>
        • Repeat 12 times on the right leg before changing legs.<\/li><\/ul>\n\n\n\n