Workout of the week: 30-min New Year’s strength workout

2nd January 2023

ALL LEVELS / New Year’s strength workout / 30 minutes

Equipment: Dumbbells, dips bar, gym bench & kettlebell

New Year, new you? We’re team New Year, new workouts! That’s right. At EVO, we’re always trying to present you with inventive training sessions to keep you going throughout the year. 2023 won’t be an exception, and here’s our first workout of the year to prove it.

Just like everyone else, you will want to start the year strong. That’s why we decided to create this New Year’s strength workout. This 30-minute-long session has 3 groups, each with a different number of reps. Every group is a tri-set: 3 exercises to perform back to back with no break in between. You must complete 3 rounds before moving on to the next group. Rest for 1 minute between groups.

1st group

Dumbbell sumo squat 12x
Push-up 12x
Renegade row into push-up 12x

2nd group

Dumbbell lunge 20x
Dumbbell military press 20x
Dips 20x

3rd group

Bulgarian split squats 12x
Kettlebell bent over row 12x
Curls to shoulder press 12x

Ready to start the year strong?

WORKOUT SETUP

3 groups with 3 exercises
Different number of reps
3 rounds each group
No rest between exercises and rounds
1-min rest after each group
30 minutes
Equipment: Dumbbells, dips bar, gym bench & kettlebell

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
Dips bar and gym bench = stable chair or small table
Kettlebell = bag with some weights, such as books, cans of food

WORKOUT EXERCISE LIST

1st GROUP

3 rounds

1 – DUMBBELL SUMO SQUAT

12 reps

Grab a dumbbell and hold it with both hands. You should stretch your arms, and the dumbbell should be in front of your waist.
Feet apart (about twice your shoulder width) with your toes pointing out slightly.
Lower your body as far as you can, hips back and knees bent.
Pause before pushing yourself to the starting position.
Maintain your core tight and your torso upright.

2 – PUSH-UP

12 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.

3 – RENEGADE ROW INTO PUSH-UP

12 reps

Grab two dumbbells and set your body up in a high plank position.
Your hands and feet should be more than shoulder-width apart.
Engage your core and row one dumbbell at a time towards your chest. Make sure your back stays as still as possible.
Now with your chest parallel to your hands, perform a push-up. That’s one rep.
Repeat.

2nd GROUP

3 rounds

1 – DUMBBELL LUNGE

20 reps

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.

2 – DUMBBELL MILITARY PRESS

20 reps

Stand with feet shoulder-width apart, holding a dumbbell in each hand.
Set the shoulders and engage the core.
Lift your arms up so that they make a straight line with your shoulders.
Bend your elbows to a 45-degree angle.
Lower the dumbbells and return to the 45-degree angle starting position.
Throughout the whole exercise, maintain your core tight, shoulder blades squeezed together and your torso upright.

3 – DIPS

20 reps

Grab the bars and boost yourself up. Engage the core, looking forward.
Bend your knees — it will help you with stabilisation.
Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.
Bring yourself back up without locking your elbows.
Repeat.

3rd GROUP

3 rounds

1 – BULGARIAN SPLIT SQUATS

12 reps each leg

Find yourself a step, bench or any other contraption that you can rest a foot on. It needs to be about knee height.
Get into a forward lunge position with your torso upright, core braced, hips square to your body, and your back foot on the bench. Your leading leg should be half a meter in front of the bench.
Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee pass beyond your toes.
Drive up through your front foot back to the starting position, again keeping your movements controlled.
Repeat 12 times then swap to the other leg.

2 – KETTLEBELL BENT OVER ROW

12 reps each arm

Lean forward at a 45-degree angle.
Keep the weight on your heels and bend your knees.
Keep your back flat from shoulder to hips.
With the kettlebell on your right arm, row the kettlebell up towards your hip.
Squeeze your shoulder blades together.
Control the movement and bring the kettlebell down.
Repeat the same reps with the other arm.

3 – CURLS TO SHOULDER PRESS

12 reps

Grab two dumbbells with adequate weight for your fitness level.
Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
Slowly raise your forearms forward until your wrist rests above your elbow.
Now explosively lock out your arms and raise the dumbbells above your head.
Hold the position for a second and return to the starting point by reversing the motion.
Repeat.