{"id":58325,"date":"2022-11-11T00:00:00","date_gmt":"2022-11-10T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20min-fullbody-workout\/"},"modified":"2022-11-11T00:00:00","modified_gmt":"2022-11-10T23:00:00","slug":"20min-fullbody-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20min-fullbody-workout\/","title":{"rendered":"Workout of the week: 20-min full-body workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ full-body workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Barbell & pull-up bar<\/p>\n\n\n\n

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

Carpe diem<\/strong>. We’ve all heard this Latin aphorism, haven’t we? In case you haven’t, its usual translation is “seize the day<\/strong>” or, in other words, live your life to the fullest.<\/strong> And that’s something we can all agree on, right?<\/p>\n\n\n\n

So why should we treat our workouts different? Live your workouts to the fullest with full-body workouts. A full-body workout will hit all of your major muscle groups<\/strong>. And, among other benefits, a whole body approach means you’re not prioritising a specific muscle group over another, helping your build a well-balanced physique. <\/strong><\/p>\n\n\n\n

Here’s a full-body workout<\/strong> to help do all this. It has 2 groups<\/strong> with 4 exercises<\/strong> each. You’ll have to perform each exercise for 40 seconds<\/strong> with no rest between exercises<\/strong>. You get to rest for 30 seconds<\/strong> between each of the 3 rounds<\/strong>. Complete one group before moving to the other, resting for 1-minute between groups<\/strong>.<\/p>\n\n\n\n

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

    \n
  1. Squats<\/li>\n\n\n\n
  2. Barbell row<\/li>\n\n\n\n
  3. Abdominal row<\/li>\n\n\n\n
  4. Burpee pull-up<\/li>\n<\/ol>\n\n\n\n

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

      \n
    1. Barbell deadlift<\/li>\n\n\n\n
    2. Push-up<\/li>\n\n\n\n
    3. Abdominal hollow<\/li>\n\n\n\n
    4. Clean and press<\/li>\n<\/ol>\n\n\n\n

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

      \"evo<\/a><\/figure>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT SETUP<\/h2>\n\n\n\n
        \n
      • 2 groups with 4 exercises each<\/li>\n\n\n\n
      • 40 seconds each exercise<\/li>\n\n\n\n
      • 3 rounds each group<\/li>\n\n\n\n
      • 30 seconds rest between rounds<\/li>\n\n\n\n
      • 1-minute rest between groups<\/li>\n\n\n\n
      • 20 minutes<\/li>\n\n\n\n
      • Equipment: Barbell & pull-up bar<\/li>\n<\/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
        • Barbell = a broom handle with a gym bag with weights on it<\/li>\n<\/ul>\n\n\n\n

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

            \n
          • Burpee pull-up \u2013 if you don’t have a pull-up bar, perform a regular burpee. <\/li>\n<\/ul>\n\n\n\n
            <\/div>\n\n\n\n

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

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

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

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

            1 – SQUATS<\/h4>\n\n\n\n

            40 seconds<\/strong><\/p>\n\n\n\n

              \n
            • Stand on your feet, placing them at the same distance as that of your shoulder lines.<\/li>\n\n\n\n
            • Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight to control your hip and stabilise the movement. Use your arms to help you with your balance.<\/li>\n\n\n\n
            • Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.<\/li>\n\n\n\n
            • Repeat.<\/li>\n<\/ul>\n\n\n\n