Workout of the week: 45-min strength and core workout

30th May 2022

ALLY NJAMA

Personal trainer at EVO Fitness in Bern

Ally is a former professional boxer and a former natural bodybuilder. He specializes in correcting and treating muscle imbalances, which cause pain and a limited range of motion. Ally has over 20 years of experience as a personal trainer and will help you achieve any personal fitness goal.

Follow him on Instagram: @njama3

Book a PT session: [email protected]

STRENGTH AND CORE WORKOUT

ALL LEVELS / strength and core workout / 45 minutes

Equipment: Plyo box, TRX, dumbbells, kettlebell & weight plate

There are many ways to strengthen your core and build muscles in your midsection. You can focus on bodyweight-only workouts, integrate weights and dynamic movements, or target a specific set of muscles while working on your core. Another option is to use heavier weights: a strength workout with heavy enough loads will make you struggle after a few reps, but that weight will also make your middle muscles work much harder.

We will achieve that during this strength and core workout. Designed by Ally Njama, our personal trainer from EVO Bern in Switzerland, this session consists of 5 exercises to perform in 3 sets, each with 10 reps. Rest for 1 minute between sets. All combined, this workout should take you 45 minutes to complete.

TRX row with feet elevated
Kettlebell deep squat to upright row
Kettlebell reverse lunge to shoulder press
One arm dumbbell plank row
Weight plate orbit

Ready? Let’s get stronger!

WORKOUT SETUP

5 exercises
10 reps each
3 sets each exercise
1-minute rest between sets
45 minutes total
Equipment: Plyo box, TRX, dumbbells, kettlebell & weight plate

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Dumbbells = water bottles filled with water and / or sand
Kettlebell and weight plate = bag with some weights, such as books, cans of food
Plyo box = a couch or a stable chair with a pillow for support
TRX = resistance bands

WORKOUT EXERCISE LIST

1 – TRX ROW WITH FEET ELEVATED

10 reps, 3 sets

Start by placing a plyo box underneath the TRX.
Grab the TRX handles while keeping your arms and body straight. Then, slowly walk towards the plyo, placing your feet on it until you feel the tension in the straps — that’s your starting position.
Pull your chest between your hands. Make sure your elbows are close to your sides and that you’re squeezing your shoulder blades together.
Slowly lower your arms until you extend them again.
Repeat 10 times and 3 sets before moving on to the next exercise.

2 – KETTLEBELL DEEP SQUAT TO UPRIGHT ROW

10 reps, 3 sets

Pick two dumbbells and place them on the floor, just like in the video. Make sure the distance between them is one where you manage to perform a deep squat.
Then, place a kettlebell between them.
Place your feet over the dumbbells, making sure you’re perfectly balanced.
Pick the kettlebell, performing a kettlebell deep squat, with the kettlebell almost touching the floor.
As you extend your legs, pull the kettlebell’s handle up to your collarbone with elbows leading the movement.
Then, slowly lower the kettlebell back down into the starting position and repeat.

3 – KETTLEBELL REVERSE LUNGE TO SHOULDER PRESS

10 reps, 3 sets

Grab a kettlebell with your right and hold it on your right shoulder, resting it behind your wrist.
With your feet shoulder-width apart, step back with your right leg, almost touching with your knee on the floor.
Return to the standing position and then press the kettlebell over your head.
That’s one rep. Do 10 reps on each arm and 3 sets before moving to the next exercise.

4 – ONE ARM DUMBBELL PLANK ROW

10 reps, 3 sets

Start by placing 3 kettlebells on the floor in a star shape. You’ll use them to perform this exercise in a plank position.
Get on top of the 3 kettlebells and grab a suitably weighted kettlebell to perform a row.
Keep your core tight and body still before rowing your left arm up, keeping your elbow close to your cage.
Perform 10 reps on each arm and 3 sets before moving to the next exercise.

5 – WEIGHT PLATE ORBIT

10 reps, 3 sets

Grab a suitably weighted weight plate and place your feet shoulder-width apart.
Hold the weight with both hands, keeping your arms extended in front of you. That’s your starting position.
Engage your core and, in a circular motion, orbit the weight plate around your head.
Complete the same move in the reverse direction, ending at the starting point.
That’s one rep. Repeat 10 times in 3 sets.