{"id":58191,"date":"2022-04-11T00:00:00","date_gmt":"2022-04-10T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/10-min-functional-upper-body-workout\/"},"modified":"2022-04-11T00:00:00","modified_gmt":"2022-04-10T22:00:00","slug":"10-min-functional-upper-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/10-min-functional-upper-body-workout\/","title":{"rendered":"Workout of the week: 10-min functional upper body workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ functional upper body workout \/ 10 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Barbell, dumbbells & gym bench<\/p>\n\n\n\n

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

Lower body or upper body day \u2014 which one do you prefer?<\/strong> If you follow EVO, you know our opinion on these by now<\/a>. If you don’t, we might as well clarify that we lean to a whole-body approach<\/strong>; after all, we’re functional fitness and natural movement advocates<\/a>. However, we can’t say there’s a universally approved exercise method: we simply prefer this method. <\/p>\n\n\n\n

Plus, our personal trainer Hannah Braun<\/strong> brought us a lower body workout<\/a> last week, so we think it’s only fair we bring a functional upper body workout today<\/strong>. This short session can serve as a quick strength workout or be part of a broader training session. It has only 3 exercises<\/strong> that you should perform for 45 seconds<\/strong> with no rest between them. You’ll get a 25 seconds break<\/strong> between each of the 4 rounds<\/strong>. In total, this session will take you around 10 minutes<\/strong> to complete.<\/p>\n\n\n\n

  1. Dumbbell chest press<\/li>
  2. Barbell deadlift to row<\/li>
  3. Dips<\/li><\/ol>\n\n\n\n

    Let’s build some muscle! <\/strong><\/p>\n\n\n\n\n\n

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

    WORKOUT SETUP<\/h2>\n\n\n\n
    • 3 exercises<\/li>
    • 45 seconds each<\/li>
    • 4 rounds<\/li>
    • No rest between exercises <\/li>
    • 25 seconds rest between rounds<\/li>
    • 10 minutes total<\/li>
    • Equipment: Barbell, dumbbells & gym bench<\/li><\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n
      • Barbell = a broom handle with a gym bag with weights on it<\/li>
      • Dumbbells = water bottles filled with water and \/ or sand<\/li>
      • Gym bench = stable chair<\/li><\/ul>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT EXERCISE LIST<\/h3>\n\n\n\n

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

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

        1 – DUMBBELL CHEST PRESS<\/h3>\n\n\n\n

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

        • Grab two suitably heavy dumbbells, curl them to your chest, and lie back on the bench<\/li>
        • Engage your core, set the shoulders, and turn the dumbbells so that the fingers are facing forwards. Position the dumbbells so that the elbows are bent to 90 degrees and in line with the shoulders. The dumbbells should sit close to the armpits (a maximum stretch for the chest). This is the starting position for the dumbbell chest press.<\/li>
        • Keeping the core engaged and low back in neutral, press the dumbbells straight up and in towards each other, squeezing the chest muscles as you press. Pause at the top before returning to the start position.<\/li>
        • Repeat for reps or time.<\/li><\/ul>\n\n\n\n