Workout of the week: 45-min strength and endurance workout
JUDIT STROJ
Personal Trainer from Vienna, Austria
Judit is an experienced personal trainer from Vienna. She creates individual training and nutrition plans and specializes in functional strength and endurance training. For her, fitness means continuously working on yourself in order to go through life more confidently.
It took a lot of mental endurance from us to deal with 2020. In 2021, as known, we will have to keep pushing on. As we know, physical and mental health are strongly connected, turning this workout into a great way to start February.
An endurance workout is one of the four types of standard workouts that we usually hear about. This one, however, is special — it has a strength boost to make it more challenging, while keeping its endurance nature, meaning that it will also be a demanding cardio training session.
This workout of the week has Judit Stroj’s signature, an EVO personal trainer from EVO Berggasse in Vienna. As already mentioned, this is an endurance workout with emphasis on strength and cardio, that will require a pair of dumbbells and a BikeErg — or any other cardio machine that you like the best. Here’s the exercise list:
Weighted dumbbell box step-ups – 12x
Quadruped shoulder taps – 20x
Walking dumbbell front rack lunges – 12x
Single leg tuck-ups – 20x
BikeErg
A workout that is a bit longer than usual, it consists of 4 rounds with 5 exercises each.
WORKOUT SETUP
5 exercises
4 rounds
45 minutes
Equipment: Dumbbells, Bike Erg & box
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
Box = stable chair or small table
Alternative exercise
BikeErg = you can replace it with some other cardio exercises, such as jumping jacks or high knees. Here is an example:
1st round – 1 min high knees
2nd round – 1 min 30-sec jumping jacks
3rd round – 2 min high knees
4th round – 2 min 30-sec jumping jacks
WORKOUT EXERCISE LIST
1 – WEIGHTED DUMBBELL BOX STEP-UPS
12 reps, 4 rounds
Grab and hold the dumbbells in your hands.
Step up with the right foot — press through the heel to straighten the leg.
The left foot should then meet the right one on the top of the step.
Bend your right knee and step down with the opposite foot.
Repeat.
Downscale: ditch the dumbbells and use your bodyweight only.
2 – QUADRUPED SHOULDER TAPS
20 reps, 4 rounds
Begin on your hands and knees, all fours — knees beneath hips and hands beneath shoulders.
Maintain your head in a neutral position.
Lift one hand off the floor and tap the opposite shoulder. Try not shifting your hips or weight.
Repeat the movement, but now with the other hand.
Repeat.
3 – WALKING DUMBBELL FRONT RACK LUNGES
12 reps, 4 rounds
Stand tall and hold the dumbbells by your shoulders.
Step your right leg forward keeping the heel down.
Raise the heel of the left leg.
Then, lower the torso until the back knee touches the ground, with a full hip and knee extension.
Repeat.
Downscale: ditch the dumbbells and use your bodyweight only.
4 – SINGLE LEG TUCK-UPS
20 reps, 4 rounds
Lay down on your back, legs stretched and arms by your side.
Crunch forward while bringing one knee close to the chest.
Opposite foot stays straight and touching the ground.
Finish with hands down by foot that you bring close to the chest.
Repeat.
5 – BIKE ERG
1st round – 500m.
2nd round – 1000m.
3rd round – 1500m.
4th round – 2000m.
Repeat all these exercises for 4 rounds.
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