{"id":58644,"date":"2024-01-18T00:00:00","date_gmt":"2024-01-17T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-bodyweight-fullbody-workout\/"},"modified":"2024-01-18T00:00:00","modified_gmt":"2024-01-17T23:00:00","slug":"20-min-bodyweight-fullbody-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-bodyweight-fullbody-workout\/","title":{"rendered":"Workout of the week: 20-min bodyweight full-body workout"},"content":{"rendered":"\n

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

Equipment<\/strong>: Dumbbells & hip-thrust machine<\/p>\n\n\n\n

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

In a world fixated on heavy weights and high-tech gyms, we often forget about the potential of our bodies.<\/strong> At EVO, you can find a variety of machines to unlock your body’s potential<\/strong>. However, don’t let our state-of-the-art equipment distract you from the essential point: your body is the ultimate gym equipment<\/strong>. <\/p>\n\n\n\n

As a friendly reminder, today we bring you a 20-minute bodyweight full-body workout. <\/strong>This routine features just 4 bodyweight exercises, <\/strong>providing a whole-body training session with a cardio component that will also help you build muscle. During 20 minutes<\/strong>, you’ll perform these exercises with a predefined number of reps: 20, 18, 16, 14, 12, 10, 8, 6, 4 and 2 \u2014 10 rounds<\/strong> total. In the first round, you’ll do 20 reps of each exercise; from then on, you’ll have 2 reps less every round. <\/p>\n\n\n\n

    \n
  1. Bodyweight squat<\/li>\n\n\n\n
  2. Jumping jacks<\/li>\n\n\n\n
  3. Plank triceps extension<\/li>\n\n\n\n
  4. Burpees<\/li>\n<\/ol>\n\n\n\n

    Let’s do this! <\/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
    • 4 exercises<\/li>\n\n\n\n
    • 20 reps each in the 1st round<\/li>\n\n\n\n
    • 2 reps less every subsequent round<\/li>\n\n\n\n
    • 10 rounds in total<\/li>\n\n\n\n
    • Little to no rest between exercises and rounds<\/li>\n\n\n\n
    • 20 minutes<\/li>\n\n\n\n
    • Equipment: Exercise mat<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

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

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

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

      1 – BODYWEIGHT SQUAT <\/h3>\n\n\n\n

      20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps<\/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 stabilize the movement.<\/li>\n\n\n\n
      • Keep your arms tight by your side, and use them to help 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<\/ul>\n\n\n\n