{"id":58344,"date":"2022-12-01T00:00:00","date_gmt":"2022-11-30T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/30min-fullbody-strength-workout\/"},"modified":"2022-12-01T00:00:00","modified_gmt":"2022-11-30T23:00:00","slug":"30min-fullbody-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30min-fullbody-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>: Dumbbells, kettlebell, barbell & weight plate<\/p>\n\n\n\n

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

There’s more about strength training than just getting bulked<\/strong>. Yes, it’s the type of training you got to do if you want to get bigger muscles<\/strong>. However, if you look past that, strength workouts have other benefits that you might be overlooking<\/strong>. For one, they help reduce abdominal fat<\/strong>. They’re good for your bones and heart since they help prevent and manage osteoporosis and improve cardiovascular health.<\/strong><\/p>\n\n\n\n

It’s time to take advantage of all these benefits; it’s time you try this full-body strength workout.<\/strong> It’s a 30-minute<\/strong> long session with 3 groups. <\/strong>Each group has 2 exercises <\/strong>that you’ll perform for 3 rounds <\/strong>before moving on to the next group. Rest 1-minute between each group<\/strong>. Every round has a specific number of reps: 40<\/strong> on the first, 30<\/strong> on the second, and you’ll finish the third round doing 20<\/strong> reps. <\/p>\n\n\n\n

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

    \n
  1. Reverse lunge into front lunge<\/li>\n\n\n\n
  2. Kettlebell bent over row<\/li>\n<\/ol>\n\n\n\n

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

      \n
    1. Curl to shoulder press<\/li>\n\n\n\n
    2. Barbell hip thrust<\/li>\n<\/ol>\n\n\n\n

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

        \n
      1. Kettlebell squat to upright row with resistance band<\/li>\n\n\n\n
      2. Loaded push-up<\/li>\n<\/ol>\n\n\n\n

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

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

        WORKOUT SETUP<\/h2>\n\n\n\n
          \n
        • 3 groups with 2 exercises each<\/li>\n\n\n\n
        • 3 rounds each group<\/li>\n\n\n\n
        • 40 reps in the 1st round, 30 in the 2nd, 20 in the 3rd<\/li>\n\n\n\n
        • 1-minute rest between rounds<\/li>\n\n\n\n
        • 30 minutes<\/li>\n\n\n\n
        • Equipment: Dumbbells, kettlebell, barbell & weight plate<\/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
          • Dumbbells = water bottles filled with water and \/ or sand<\/li>\n\n\n\n
          • Kettlebell & weight plate = bag with some weights, such as books, cans of food<\/li>\n\n\n\n
          • Barbell = a broom handle with a gym bag with weights on it<\/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 – REVERSE LUNGE INTO FRONT LUNGE<\/h4>\n\n\n\n

            1st round 40 reps<\/strong>
            2nd round 30 reps<\/strong>
            3rd round 20 reps<\/strong><\/p>\n\n\n\n

              \n
            • Stand tall, holding two dumbbells. <\/li>\n\n\n\n
            • Firmly plant your left foot on the ground and take a step back with your right. <\/li>\n\n\n\n
            • Now, push explosively with your front foot to perform a forward lunge. <\/li>\n\n\n\n
            • Make sure you\u2019re always looking straight ahead and that your core is engaged. <\/li>\n<\/ul>\n\n\n\n