{"id":57911,"date":"2021-04-12T00:00:00","date_gmt":"2021-04-11T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/45-min-strength-and-endurance-workout\/"},"modified":"2021-04-12T00:00:00","modified_gmt":"2021-04-11T22:00:00","slug":"45-min-strength-and-endurance-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/45-min-strength-and-endurance-workout\/","title":{"rendered":"Workout of the week: 45-min strength and endurance workout"},"content":{"rendered":"\n<hr class=\"wp-block-separator\"\/>\n\n\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>45-MIN STRENGTH AND ENDURANCE WORKOUT<\/strong><\/h2>\n\n\n\n<p><strong>ALL LEVELS <\/strong>\/ strength and endurance workout \/ 45 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells, <a href=\"https:\/\/www.concept2.com\/bikeerg\/concept2-bikeerg\">BikeErg<\/a>, box<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It took a lot of mental endurance from us to deal with 2020. <strong>In 2021, as known, we will have to keep pushing on.<\/strong> As we know, physical and mental health are <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0277953617306639\">strongly connected<\/a>, turning this workout into a great way to start February. <\/p>\n\n\n\n<p>An endurance workout is one of the four types of standard workouts that we usually hear about. <strong>This one, however, is special<\/strong> \u2014 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. <\/p>\n\n\n\n<p><strong>This workout of the week has Judit Stroj&#8217;s signature, an EVO personal trainer from <a href=\"https:\/\/evofitness.at\/en\/evo-fitness-vienna-berggasse\/\">EVO Berggasse in Vienna<\/a>.<\/strong> As already mentioned, this is an <strong>endurance workout with emphasis on strength and cardio<\/strong>, that will require a pair of dumbbells and a BikeErg \u2014 or any other cardio machine that you like the best. Here&#8217;s the exercise list: <\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Weighted dumbbell box step-ups \u2013 12x<\/li><li>Quadruped shoulder taps \u2013 20x<\/li><li>Walking dumbbell front rack lunges \u2013 12x<\/li><li>Single leg tuck-ups \u2013 20x<\/li><li>BikeErg<\/li><\/ol>\n\n\n\n<p>A workout that is a bit longer than usual, it consists of <strong>4 rounds with 5 exercises each<\/strong>. <\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-676929f2-8bdc-451c-b7e5-7c9e934f571a\"><li>5 exercises <\/li><li>4 rounds<\/li><li>45 minutes<\/li><li>Equipment: Dumbbells, Bike Erg &amp; box<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n<p>If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n<p><strong>Alternative equipment<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Dumbbells = water bottles filled with water and \/ or sand&nbsp;<\/li><li>Box = stable chair or small table&nbsp;<\/li><\/ul>\n\n\n\n<p><strong>Alternative exercise&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>BikeErg&nbsp;= you can replace it with some other cardio exercises, such as&nbsp;<a href=\"https:\/\/evofitness.ch\/jumping-jacks\/\">jumping jacks<\/a> or high knees. Here is an example:&nbsp;<ul><li>1st&nbsp;round \u2013 1 min high knees&nbsp;<\/li><li>2nd&nbsp;round \u2013 1 min 30-sec jumping&nbsp;jacks&nbsp;<\/li><li>3rd&nbsp;round \u2013 2 min high knees&nbsp;<\/li><li>4th&nbsp;round \u2013 2&nbsp;min 30-sec jumping&nbsp;jacks&nbsp;<\/li><\/ul><\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; WEIGHTED DUMBBELL BOX STEP-UPS<\/h3>\n\n\n\n<p><strong>12 reps, 4 rounds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab and hold the dumbbells in your hands.&nbsp;<\/li><li>Step up with the right foot \u2014 press through the heel to straighten the leg.<\/li><li>The left foot should then meet the right one on the top of the step.&nbsp;<\/li><li>Bend your right knee and step down with the opposite foot.<\/li><li>Repeat.<\/li><\/ul>\n\n\n\n<p>Downscale: ditch the dumbbells and use your bodyweight only. <\/p>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/zUisYjrgPxU\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; QUADRUPED SHOULDER TAPS<\/h3>\n\n\n\n<p><strong>20 reps, 4 rounds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Begin on your hands and knees, all fours \u2014 knees beneath hips and hands beneath shoulders.<\/li><li>Maintain your head in a neutral position.<\/li><li>Lift one hand off the floor and tap the opposite shoulder. Try not shifting your hips or weight.<\/li><li>Repeat the movement, but now with the other hand.<\/li><li>Repeat.<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/qNmopQFCRa4\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; WALKING DUMBBELL FRONT RACK LUNGES<\/h3>\n\n\n\n<p><strong>12 reps, 4 rounds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Stand tall and hold the dumbbells by your shoulders. <\/li><li>Step your right leg forward keeping the heel down. <\/li><li>Raise the heel of the left leg.<\/li><li>Then, lower the torso until the back knee touches the ground, with a full hip and knee extension.<\/li><li>Repeat. <\/li><\/ul>\n\n\n\n<p>Downscale: ditch the dumbbells and use your bodyweight only.<\/p>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/XXNcQ4JINa8\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; SINGLE LEG TUCK-UPS <\/h3>\n\n\n\n<p><strong>20 reps, 4 rounds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lay down on your back, legs stretched and arms by your side. <\/li><li>Crunch forward while bringing one knee close to the chest. <\/li><li>Opposite foot stays straight and touching the ground. <\/li><li>Finish with hands down by foot that you bring close to the chest. <\/li><li>Repeat. <\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/7GaG6vEUQgs\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; BIKE ERG<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1st round &#8211; 500m.<\/li><li>2nd round &#8211; 1000m.<\/li><li>3rd round &#8211; 1500m. <\/li><li>4th round &#8211; 2000m.<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/NxlTfWklBWA\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<p>Repeat all these exercises for 4 rounds.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">If you liked this strength and endurance workout, you will definitely like these workouts:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.ch\/35-min-kettlebell-workout\/\">35-min kettlebell workout for strength and power<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/full-body-dumbbell-workout\/\">Full-body dumbbell workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/functional-shoulder-workout\">Functional shoulder workout for strength and control<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/35-min-functional-strength-workout\/\">35-min functional strength workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/30-min-functional-workout\/\">30-min functional workout for strength<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/30-min-pilates-workout\/\">30-min Pilates workout for strength and po<\/a><a href=\"https:\/\/evofitness.ch\/?p=68872\">wer<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/30-min-hiit-workout\/\">30-min full-body HIIT workout<\/a><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" data-id=\"105046\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_en.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105046\"\/><\/a><\/figure>\n<\/figure>\n","protected":false},"excerpt":{"rendered":"<p>45-MIN STRENGTH AND ENDURANCE WORKOUT ALL LEVELS \/ strength and endurance workout \/ 45 minutes Equipment: Dumbbells, BikeErg, box It&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57912,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"45-minutes strength and endurance workout | EVO Fitness","_seopress_titles_desc":"Our personal trainer Judit Stroj challenges us to perform her new 45-min strength and cardio endurance workout. Here&#039;s all you need to know.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,414,682,912,935,936],"class_list":["post-57911","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-cardio","tag-dumbbell","tag-workout-plan","tag-workout-of-the-week","tag-wow"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57911","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57911"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57911\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57912"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57911"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57911"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57911"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}