{"id":58784,"date":"2024-08-12T00:00:00","date_gmt":"2024-08-11T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-functional-bodyweight-workout\/"},"modified":"2024-08-12T00:00:00","modified_gmt":"2024-08-11T22:00:00","slug":"20-min-functional-bodyweight-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-functional-bodyweight-workout\/","title":{"rendered":"Workout of the week: 20-min functional bodyweight workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ functional bodyweight workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Gym mat<\/p>\n\n\n\n

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

Summer is the ideal time for simple, equipment-free workouts you can do anywhere.<\/strong> As temperatures rise and summer vacations begin, it’s tempting to find all sorts of excuses to skip exercising \u2014 but not with this functional bodyweight workout<\/strong>.<\/p>\n\n\n\n

Consisting of 4 exercises<\/strong>, you’ll have to perform 10 rounds following this particular order of reps: 20-18-16-14-12-10-8-6-4-2. <\/strong>Basically, in the first round, you must do 20 reps of each exercise, and then you’ll have 2 reps less every round<\/strong>. For an added challenge, the idea is to complete this session in just 20 minutes<\/strong>.<\/p>\n\n\n\n

    \n
  1. Burpees<\/li>\n\n\n\n
  2. Squats<\/li>\n\n\n\n
  3. Push-ups<\/li>\n\n\n\n
  4. Single-leg tuck-ups<\/li>\n<\/ol>\n\n\n\n

    Let’s go!<\/strong><\/p>\n\n\n\n

    \n
    \"Instagram<\/a><\/figure>\n<\/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
    • No rest between exercises and rounds<\/li>\n\n\n\n
    • 20 minutes<\/li>\n\n\n\n
    • Equipment: Gym 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 – Burpees<\/h3>\n\n\n\n

      20, 18, 16, 14, 12, 10, 8, 6, 4, 2 reps<\/strong><\/p>\n\n\n\n

        \n
      • Start in a standing position and engage the core.<\/li>\n\n\n\n
      • Begin the movement by quickly bending down, reaching the hands towards the floor before the feet.<\/li>\n\n\n\n
      • As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.<\/li>\n\n\n\n
      • Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.<\/li>\n\n\n\n
      • Return to upright and repeat.<\/li>\n<\/ul>\n\n\n\n