{"id":58242,"date":"2022-06-13T00:00:00","date_gmt":"2022-06-12T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/30-min-full-body-strength-workout\/"},"modified":"2022-06-13T00:00:00","modified_gmt":"2022-06-12T22:00:00","slug":"30-min-full-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-full-body-strength-workout\/","title":{"rendered":"Workout of the week: 30-min full-body strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ full-body strength workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Kettlebell, dumbbells, dips bar & gym mat<\/p>\n\n\n\n

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

Regular exercise has plenty of benefits<\/strong>: it reduces high blood pressure and the risk of heart disease, strokes, type 2 diabetes, and cancers. The benefits, however, are not exclusively physical. Exercise also influences changes in your brain,<\/strong> releasing the famous feel-good chemicals such as endorphins, serotonin, norepinephrine and dopamine. Plus, <\/strong>studies show<\/strong><\/a> that cardiovascular exercise creates new brain cells, making it a natural brain boost. <\/strong><\/p>\n\n\n\n

Today we will take this last benefit literally, with a workout that is a physical challenge and a math one, too<\/strong> \u2014 don’t worry, though, it’s not calculus. <\/p>\n\n\n\n

Our full-body strength workout <\/strong>has 3 groups<\/strong>, each of them with 2 exercises. <\/strong>The first exercise will start with 50 reps, while the second will begin with 9.<\/strong> You will perform this for 5 rounds. Every subsequent round you’ll subtract 10 reps of the first exercise and add 3 on the second<\/strong>. Only after completing all 5 rounds do you move on to the next group. You are allowed 1-minute rest between each group<\/strong>. In total, this workout should take you around 30 minutes<\/strong> to perform.<\/p>\n\n\n\n

1st group <\/strong><\/p>\n\n\n\n

  1. Kettlebell swing <\/li>
  2. Dumbbell military press<\/li><\/ol>\n\n\n\n

    2nd group <\/strong><\/p>\n\n\n\n

    1. Dips <\/li>
    2. Dumbbell deadlift into squat<\/li><\/ol>\n\n\n\n

      3rd group <\/strong><\/p>\n\n\n\n

      1. Dumbbell flys <\/li>
      2. Burpees over mat<\/li><\/ol>\n\n\n\n

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

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

        WORKOUT SETUP<\/h2>\n\n\n\n
        • 3 groups with 2 exercises<\/li>
        • 5 rounds<\/li>
        • 1st exercise: 50 reps<\/li>
        • 2nd exercise: 9 reps<\/li>
        • Each round subtract 10 reps in the 1st exercise <\/li>
        • Add 3 reps in the 2nd<\/li>
        • 30 minutes<\/li>
        • Equipment: Kettlebell, dumbbells, dips bar & gym mat<\/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

          \n
          • Kettlebell = bag with some weights, such as books, cans of food <\/li>
          • Dumbbells = water bottles filled with water and \/ or sand <\/li>
          • Dips bar = stable chair or small table <\/li><\/ul>\n\n\n\n
            <\/div>\n\n\n\n

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

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

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

            1st GROUP<\/h3>\n\n\n\n

            1 – KETTLEBELL SWING<\/h4>\n\n\n\n

            1st round 50 reps<\/strong>
            2nd round 40 reps<\/strong>
            3rd round 30 reps<\/strong>
            4th round 20 reps<\/strong>
            5th round 10 reps<\/strong><\/p>\n\n\n\n

            • Hold the kettlebell with your two hands and hinge the hips to initiate a swing.<\/li>
            • Make sure you keep your core tight and squeeze the shoulder blades together.<\/li>
            • Rapidly drive hip extension to swing the kettlebell upwards. <\/li>
            • Control the down swing with a hip hinge swinging the kettlebell between the legs.<\/li><\/ul>\n\n\n\n