{"id":58875,"date":"2024-12-02T00:00:00","date_gmt":"2024-12-01T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/30minfullbody-strength-workout\/"},"modified":"2025-05-23T11:12:43","modified_gmt":"2025-05-23T09:12:43","slug":"30minfullbody-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30minfullbody-strength-workout\/","title":{"rendered":"Workout of the week:\u00a030-min full-body strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ full-body strength workout \/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Barbell, hack squat machine, incline chest press machine &amp; gym mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>In the blink of an eye, we reached December \u2014 and with it comes that magical time of year again.<\/strong> Outside, Christmas lights are twinkling, holiday tunes are echoing, and the temptation to indulge in festive treats follows us everywhere. <strong>But before diving into this buffet of delights, we must make sure we&#8217;ve earned them.<\/strong><\/p>\n\n\n\n<p><strong>This full-body strength workout was designed precisely to make you sweat for the sweet treats. <\/strong>It includes<strong> 5 exercises<\/strong>, each with<strong> 12 reps. <\/strong>You&#8217;ll complete<strong> 4 rounds<\/strong>, and since it&#8217;s strength-focused, you&#8217;ll have<strong> 1 minute to rest between both exercises and sets. <\/strong>Altogether, this workout will take you approximately <strong>30 minutes to complete<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Deadlift<\/li>\n\n\n\n<li>Hack squat<\/li>\n\n\n\n<li>Incline chest press<\/li>\n\n\n\n<li>Bent over row<\/li>\n\n\n\n<li>Commando<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s get strong for Christmas!<\/strong><\/p>\n\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercises<\/li>\n\n\n\n<li>12 reps<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>1-minute rest between exercises and rounds<\/li>\n\n\n\n<li>30 minutes<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>4 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; DEADLIFT<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.<\/li>\n\n\n\n<li>Bend down and grasp the barbell with a shoulder-width grip.<\/li>\n\n\n\n<li>Keeping your torso upright and your back and arms straight, stand and pull the bar up the front of your legs, driving with your legs.<\/li>\n\n\n\n<li>At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.<\/li>\n\n\n\n<li>To return the bar to the floor, push your butt backwards and lower the bar down the front of your legs, keeping your back straight.<\/li>\n\n\n\n<li>Once the bar passes your knees, bend your knees and lower the bar to the floor.<\/li>\n\n\n\n<li>Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.<\/li>\n\n\n\n<li>At the top of the lift, do not hyperextend your back.<\/li>\n\n\n\n<li>Keep the barbell close to your body to improve mechanical leverage.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; HACK SQUAT<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand on the machine with the cushions over your shoulders.<\/li>\n\n\n\n<li>Adopt a foot stance similar to the one you use for regular squats.<\/li>\n\n\n\n<li>Engage your core so that you feel the cushion pushing against your body.<\/li>\n\n\n\n<li>This machine is perfect for helping you squat to great depth.<\/li>\n\n\n\n<li>Slowly descend until you feel like losing either core stability or the contact of your pelvis with the cushion.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 \u2013 INCLINE CHEST PRESS<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lean back and press your feet actively onto the floor.<\/li>\n\n\n\n<li>Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.<\/li>\n\n\n\n<li>Engage your core and press forward and up with as much as possible.<\/li>\n\n\n\n<li>Make sure your back stays in contact with the cushion behind you.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; BENT OVER ROW<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand over a loaded barbell, with the bar lining up with your toes.<\/li>\n\n\n\n<li>Bend at the hips and a little at the knees and grasp the barbell with hands a little wider than shoulder-width apart. Your back should be straight and close to horizontal.<\/li>\n\n\n\n<li>Exhale as you pull the barbell up to your waist. Count to two and squeeze your back muscles.<\/li>\n\n\n\n<li>Inhale as you lower the barbell in a controlled manner until it nearly touches the floor. Repeat.<\/li>\n\n\n\n<li>Keep your back straight and close to horizontal; keep your elbows close to your body.<\/li>\n\n\n\n<li>Pull with your back muscles, not your arms.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; COMMANDO<\/h3>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start this exercise in the standard push-up position, with your arms straight.<\/li>\n\n\n\n<li>Make sure you keep your core tight and your head neutral.&nbsp;<\/li>\n\n\n\n<li>Lower your right arm until you have your elbow on the floor., repeat the process with your left hand and arm until you are in a plank position.&nbsp;<\/li>\n\n\n\n<li>Push your right and left arms to make it to the starting position.<\/li>\n\n\n\n<li>Then, perform a push-up. That\u2019s one rep.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">That&#8217;s it for this full-body strength workout. Find more treats below:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/30-min-lower-body-workout\/\">30-min lower body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/bodyweight-only-50-40-30-20-10-workout\/\">Bodyweight-only 50-40-30-20-10 workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/12-min-amrap-upper-body-workout\/\">12-min AMRAP upper body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15min-metabolic-strength-workout\/\">15-min metabolic strength worko<\/a><a href=\"https:\/\/evofitness.ch\/15min-metabolic-strength-workout\/\">ut<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/12-min-lowerbody-strength-and-conditioning-workout\/\">12-min lower-body strength and conditioning workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30min-emom-fullbody-workout\/\">30-min EMOM full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-zone-2-cardio-workout\">30-min zone 2 cardio workou<\/a><a href=\"https:\/\/evofitness.ch\/30-min-zone-2-cardio-workout\/\">t<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/15min-lower-body-strength-workout\/\">15-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20-minute-emom-strength-workout\/\">20-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/30min-upper-body-strength-workout\/\">30-min&nbsp;upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/35min-fullbody-strength-workout\/\">35-min full-bod<\/a><a href=\"https:\/\/evofitness.at\/en\/35min-fullbody-strength-workout\/\">y strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/16min-back-and-shoulder-workout\/\">16-min back and shoulder workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" data-id=\"105046\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_en.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105046\"\/><\/a><\/figure>\n<\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ full-body strength workout \/ 30 minutes Equipment: Barbell, hack squat machine, incline chest press machine &amp; gym mat&#8230;<\/p>\n","protected":false},"author":26,"featured_media":58876,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 30-min full-body strength workout | EVO Fitness","_seopress_titles_desc":"Get ready for festive treats with a full-body strength workout to keep you fit this holiday season. Check it out!","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,935,936,1079,1171],"class_list":["post-58875","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-full-body-strength-workout","tag-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58875","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=58875"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58875\/revisions"}],"predecessor-version":[{"id":112849,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58875\/revisions\/112849"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/58876"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=58875"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=58875"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=58875"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}