{"id":58967,"date":"2025-03-24T00:00:00","date_gmt":"2025-03-23T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/18-min-full-body-strength-workout\/"},"modified":"2025-05-23T10:48:17","modified_gmt":"2025-05-23T08:48:17","slug":"18-min-full-body-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/18-min-full-body-strength-workout\/","title":{"rendered":"Workout of the week: 18-min full-body strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ full-body strength workout \/ 18 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells, incline chest press machine, kettlebell &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>Ready to build strength from head to toe? Smart move. After all, <strong>strength training improves posture, enhances mobility, and boosts your metabolism<\/strong>. It also increases your functional strength, making everyday activities easier while <strong>reducing the risk of injury<\/strong>.<\/p>\n\n\n\n<p>Reap all these benefits with this<strong> full-body strength workout<\/strong>. With <strong>5 exercises<\/strong>, each with a different rep count, you\u2019ll complete <strong>3 rounds<\/strong>. The goal? Rest as little as possible between exercises and rounds, making it possible to finish this session in just <strong>18 minutes<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell box step-ups <strong>50x<\/strong><\/li>\n\n\n\n<li>Incline chest press <strong>40x<\/strong><\/li>\n\n\n\n<li>Kettlebell squat <strong>30x<\/strong><\/li>\n\n\n\n<li>Dumbbell seated z-press <strong>20x<\/strong><\/li>\n\n\n\n<li>Push-up <strong>10x<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>Time to get stronger!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/trial.evofitness.eu\/ch\/?lang=en&amp;utm_source=website&amp;utm_medium=blog-banner&amp;utm_campaign=trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male.png\" alt=\"evo at trial cta 1day blog male\" class=\"wp-image-114637\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\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>3 rounds<\/li>\n\n\n\n<li>18 minutes total<\/li>\n\n\n\n<li>Equipment: Dumbbells, incline chest press machine, kettlebell &amp; gym mat<\/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>3 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; DUMBBELL BOX STEP-UPS<\/h3>\n\n\n\n<p><strong>50 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab and hold the dumbbells in your hands.&nbsp;<\/li>\n\n\n\n<li>Step up with the right foot \u2014 press through the heel to straighten the leg.<\/li>\n\n\n\n<li>The left foot should then meet the right one on the top of the step.&nbsp;<\/li>\n\n\n\n<li>Bend your right knee and step down with the opposite foot.<\/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\">2 &#8211; INCLINE CHEST PRESS<\/h3>\n\n\n\n<p><strong>40 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\">3 &#8211; KETTLEBELL SQUAT<\/h3>\n\n\n\n<p><strong>30 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet hip-width apart.<\/li>\n\n\n\n<li>Pick a kettlebell with both hands and hold it.<\/li>\n\n\n\n<li>Keeping the kettlebell close to your chest, do a squat and maintain your chest and back straight.<\/li>\n\n\n\n<li>Make sure you keep your core tight.<\/li>\n\n\n\n<li>Slowly come back up and 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; DUMBBELL SEATED Z-PRESS<\/h3>\n\n\n\n<p><strong>20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the floor with your legs straight out in front of you.<\/li>\n\n\n\n<li>Hold a dumbbell in each hand at shoulder height, keeping your back straight and your core engaged.<\/li>\n\n\n\n<li>Press the dumbbells overhead until your arms are fully extended.<\/li>\n\n\n\n<li>Lower the dumbbells back to shoulder height, keeping your back straight and avoiding leaning it back.<\/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; PUSH-UP<\/h3>\n\n\n\n<p><strong>10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.<\/li>\n\n\n\n<li>Engage the core and glutes.<\/li>\n\n\n\n<li>Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.<\/li>\n\n\n\n<li>Push the body upwards and return to the start position.<\/li>\n\n\n\n<li>Repeat.<\/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\">Full-body strength workout completed. Time to find your next workout:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/24-min-endurance-workout\/\">24-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/28-min-emom-strength-workout\/\">28-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20-min-medicine-ball-workout\/\">20-min medicine ball workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/40min-upper-body-strength-workout\/\">40-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/18-min-emom-strength-workout\/\">18-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/full-body-valentines-partner-workout\/\">Full-body Valentine\u2019s partner workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/25-min-zone-2-cardio-workout\/\">25-min zone 2 cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20-min-lower-body-superset-workout\/\">20-min lower body superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/15-minutes-metabolic-strength-workout\/\">15-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20min-upper-body-strength-workout\/\">20-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/new-years-strength-workout\/\">20-min New Year\u2019s strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/20-minute-cardio-workout\/\">20-min cardio workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png\" alt=\"evo ch standard sales campaign blog en\" class=\"wp-image-114609\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ full-body strength workout \/ 18 minutes Equipment: Dumbbells, incline chest press machine, kettlebell &amp; gym mat Ready to&#8230;<\/p>\n","protected":false},"author":26,"featured_media":58968,"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: 18-min full-body strength workout | EVO Fitness","_seopress_titles_desc":"Get the full benefits of a full-body strength workout in under 20 minutes. Start building strength and endurance now.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[936,1079,1171,143,935],"class_list":["post-58967","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-wow","tag-full-body-strength-workout","tag-strength-workout","tag-strength","tag-workout-of-the-week"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58967","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=58967"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58967\/revisions"}],"predecessor-version":[{"id":112773,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58967\/revisions\/112773"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/58968"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=58967"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=58967"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=58967"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}