• MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us
    The Art of Warming-Up in Cold WeatherThe Art of Warming-Up in Cold WeatherThe Art of Warming-Up in Cold WeatherThe Art of Warming-Up in Cold Weather
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVO Academy
      • EVOMOVE
    • Training
      • Training
      • Personal Training
    • CLUBS
      • EVO Basel
      • EVO Bern
      • EVO Fribourg
      • EVO Geneva Acacias
      • EVO Geneva Eaux-Vives CEVA
      • EVO Geneva Rue de Lausanne
      • EVO Lucerne
      • EVO Zurich Enge
      • EVO Zurich Oerlikon
      • EVO Zurich Schaffhauserstrasse
    • Blog
    • Join now
    • Free trial
    EN
    • FR
    • DE
    ✕

    The Art of Warming-Up in Cold Weather

    2nd April 2018
    The art of warming-up in cold weather

    Light warm-up workout / barbell +strips + bodyweight / 8 min

    • 4 exercises
    • 2 minutes each exercise
    • Equipment: barbell, bodyweight

    Strength 4/10
    Power 2/10
    Endurance 4/10
    Speed 2/10
    Agility 4/10
    Coordination 6/10
    Balance 8/10
    Flexibility 7/10

    DESCRIPTION

    EVO training is about simplicity. If you’re finding traditional training a little boring, over-complicated and unmotivating, you’ll love this simple high Intensity program. No frills, no spills – just low tech, high effect!

    You will need a barbell, strips to hold the bar and your own weight. Organize your space so you have easy access to this equipment, without having to go too far.

    This warm-up is performed in 8 minutes. Each exercise will take you 2 minutes to complete. Try to improve your performance each time you come to EVO. Do it with your friends and other members, and don’t forget to post it on social media.

    For motivation, partner up with a buddy and compete against each other during and after the warm-up. Remember, EVO training is about skill, so focus on good movement technique, whilst moving as fast as possible.

     

    1. ROLL OUT WITH STEP

    2 minutes, moving at a moderate speed;

    • With the trapeze bar hanged, grab it on the extremities with your arms extended. The bar must be aligned with your chest. The bar must be at chest height.
    • Take a long step forward and lunge deep, moving the arms straight overhead, torso upright. Return and switch legs.

    2. HIP EXTENSION

    2 minutes, moving at a moderate speed;

    • Stand upright and hold the trapeze bar with arms straight. Engage the core and transfer weight to one leg.
    • Hinge at the hips as you reach forward with the bar. Aim to keep the torso in line with the raised leg.
    • Keep your arms extended, holding the bar and try to go further, extending your shoulders, trunk and leg.
    • Alternate between legs and repeat

    3. SIDE REACH

    2 minutes, moving at a moderate speed;

    • Hang the bar slightly above your hip.
    • Bent your trunk to the bar side leaning your forearm over the bar
    • You’ll feel a slight stretch on the rib cage. After that, return to the initial position

    4. HANGING TWIST

    2 minutes, moving at a moderate speed;

    • Lie on your back with knees bent. Place the right leg over the left thigh and allow it to hang in the bar.
    • With the left foot, take a small step to the right, so the foot is in line with the right hip.
    • Allow the left leg to slowly rotate to the right and back to the center. Feel the movement (and stretch) in the left outer hip, but do not over-stretch. Repeat and switch sides.

    CHECK ALSO:

    WORKOUT OF THE MONTH: KINESIS CORE WORKOUT

    WORKOUT OF THE MONTH: 36 MINUTE LEG WORKOUT

    Share
    0

    Recent Posts

    29th June 2022

    5 reasons you don’t see results from working out


    Read more
    full-body Tabata workout
    27th June 2022

    Workout of the week: 20-min full-body Tabata workout


    Read more
    functional full-body workout
    20th June 2022

    Workout of the week: 25-min functional full-body workout


    Read more

    Recent Posts

    • 5 reasons you don’t see results from working out

      5 reasons you don’t see results from working out

      29th June 2022
    • Workout of the week: 20-min full-body Tabata workout

      Workout of the week: 20-min full-body Tabata workout

      27th June 2022
    • Workout of the week: 25-min functional full-body workout

      Workout of the week: 25-min functional full-body workout

      20th June 2022
    • Dynamic warm-up: Definition, benefits and routine

      Dynamic warm-up: Definition, benefits and routine

      15th June 2022
    • Workout of the week: 30-min full-body strength workout

      Workout of the week: 30-min full-body strength workout

      13th June 2022

    EVO SWITZERLAND

    Address of Central Office
    Lifestyle Concept AG
    EVO Fitness Switzerland
    Seestrasse 97, CH-8942 Oberrieden
    Phone French Area: +41 78 657 00 27
    Email French Area: info.fr@evofitness.ch
    Phone German Area: +41 78 750 00 07
    Email German Area: info.de@evofitness.ch

    MEMBERS

    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and exclusive offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Privacy Policy | Cookie Policy
    EN
    • EN
    • FR
    • DE
    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us