Workout of the week: 30-min no equipment full-body workout

30th August 2021

Full-body Workout ohne Equipment | entraînement complet du corps sans équipement | no equipment full-body workout

ALL LEVELS / no equipment full-body workout / 30 minutes

Equipment: Exercise mat

EVO is more than just a gym. We consider ourselves a place that nurtures and develops natural human movement. Don’t get us wrong: no matter what your fitness goal might be, we have everything you need. Nonetheless, we defend a more natural approach linked to foundational movements such as standing, squatting, walking, jumping and running.

All our training sessions are aligned with that philosophy andthat’s of course also the case of today’s session. This session requires no equipment — you can use an exercise mat if you want to — and minimal space. It’s you and your body (the latter is the ultimate gym machine if you think about it).

This no equipment full-body workout consists of 4 different groups of exercises. Each group is composed of 2 exercises. You’ll perform each of these groups for 1 and half minute before moving to the next one. After completing the 4 groups in a row, you’ll rest actively for 45 seconds — some light cross jacks will do the trick. The workout finishes after you perform 4 rounds in total.

1st group – 90 sec.

Burpees over mat – 5 reps
Jumping squat – 10 reps

2nd group – 90 sec.

Commando plank – 5 reps
Squat jacks – 10 reps

3rd group – 90 sec.

Push-ups – 5 reps
Jumping lunges – 10 reps

4th group – 90 sec.

High squat jumps – 10 reps
Side plank leg raises – 30 reps, 15 each side

Let’s go!

WORKOUT SETUP

4 groups of 2 exercises each
Different rep amount per exercise
90 sec each group
4 rounds
45 sec rest between rounds
Duration: 30 minutes

WORKING OUT FROM HOME? NO PROBLEM.

EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.

WORKOUT EXERCISE LIST

4 rounds

1ST GROUP – 90 SEC

1 – BURPEES OVER MAT

5 reps

Stand tall, parallel to the mat and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back and land on the floor in a push-up position.
Drive the hips up rapidly and jump into a squat position.
Then, in a single movement, explosively jump over the mat while returning to the upright position.
Repeat.

2 – JUMPING SQUAT

10 reps

Stand with feet hip-width apart. Engage the core and set the shoulders slightly.
Quickly bend the knees and hips to a squat position as you bend your arms.
As soon as you hit the lowest spot, rapidly extend the hips and extend the arms to straighten the body and perform a small jump.
Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.
Repeat.

2ND GROUP – 90 SEC

1 – COMMANDO PLANK

5 reps

Place a mat on the ground and arrange yourself up in a plank position. This will be the starting position.
Extend you’re your arms until your elbows are almost locked out. Hold the top position for a brief second.
Now return back, one arm at a time, to the starting position.
Repeat.

2 – SQUAT JACKS

10 reps

Start in a squat position with your feet together, hands almost touching the ground and next to your ankles.
Explosively jump into a wide squat, opening your arms above your head like in a jumping jack.
Jump back into the squat part, with both legs together, knees bent, and arms on your sides.
Don’t forget to try to keep your chest up and look ahead while performing the move.

3RD GROUP – 90 SEC

1 – PUSH-UPS

5 reps

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line. Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position. Repeat for desired reps or time.

2 – JUMPING LUNGES

10 reps

Stand with feet hip-width apart, core engaged, and shoulders set
Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor. Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).
As soon as you hit the lowest point, explosively jump upwards and split the legs on the other side. Maintain your balance and position throughout the movement.

4TH GROUP – 90 SEC

1 – HIGH SQUAT JUMPS

10 reps

Position your feet a little wider than your hips lower your body down into a squat position.
Using your feet as springs, explosively jump through your feet. Try to jump as high as your body will take you.
As you jump, lift your arms above your head for more impact.
Squat down again and repeat.

2 – SIDE PLANK LEG RAISES

30 reps, 15 each side

Lay down over the mat on your left side.
Place your left elbow on the mat, extend both legs while lifting your whole body off the mat.
Make sure your core is engaged and that your body is in a straight line.
Now, lift your right leg higher than your top hip and hold.
Then, bring the knee of your top leg and elbow together. Perform 15 on that side.
Change sides.