{"id":58367,"date":"2023-01-02T00:00:00","date_gmt":"2023-01-01T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/30-min-new-years-strength-workout\/"},"modified":"2023-01-02T00:00:00","modified_gmt":"2023-01-01T23:00:00","slug":"30-min-new-years-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-new-years-strength-workout\/","title":{"rendered":"Workout of the week: 30-min New Year\u2019s strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ New Year\u2019s strength workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, dips bar, gym bench & kettlebell<\/p>\n\n\n\n

<\/div>\n\n\n\n

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

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

1st group<\/strong><\/p>\n\n\n\n

    \n
  1. Dumbbell sumo squat 12x<\/li>\n\n\n\n
  2. Push-up 12x<\/li>\n\n\n\n
  3. Renegade row into push-up 12x<\/li>\n<\/ol>\n\n\n\n

    2nd group<\/strong><\/p>\n\n\n\n

      \n
    1. Dumbbell lunge 20x<\/li>\n\n\n\n
    2. Dumbbell military press 20x<\/li>\n\n\n\n
    3. Dips 20x<\/li>\n<\/ol>\n\n\n\n

      3rd group<\/strong><\/p>\n\n\n\n

        \n
      1. Bulgarian split squats 12x<\/li>\n\n\n\n
      2. Kettlebell bent over row 12x<\/li>\n\n\n\n
      3. Curls to shoulder press 12x<\/li>\n<\/ol>\n\n\n\n

        Ready to start the year strong?<\/strong><\/p>\n\n\n\n\n\n

        <\/div>\n\n\n\n

        WORKOUT SETUP<\/h2>\n\n\n\n
          \n
        • 3 groups with 3 exercises<\/li>\n\n\n\n
        • Different number of reps<\/li>\n\n\n\n
        • 3 rounds each group<\/li>\n\n\n\n
        • No rest between exercises and rounds<\/li>\n\n\n\n
        • 1-min rest after each group<\/li>\n\n\n\n
        • 30 minutes<\/li>\n\n\n\n
        • Equipment: Dumbbells, dips bar, gym bench & kettlebell<\/li>\n<\/ul>\n\n\n\n
          <\/div>\n\n\n\n

          WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

          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

          Alternative equipment<\/strong><\/p>\n\n\n\n

            \n
          • Dumbbells = water bottles filled with water and \/ or sand<\/li>\n\n\n\n
          • Dips bar and gym bench = stable chair or small table <\/li>\n\n\n\n
          • Kettlebell = bag with some weights, such as books, cans of food<\/li>\n<\/ul>\n\n\n\n
            <\/div>\n\n\n\n

            WORKOUT EXERCISE LIST<\/h2>\n\n\n\n
            <\/div>\n\n\n\n

            1st GROUP<\/h3>\n\n\n\n

            3 rounds<\/strong><\/p>\n\n\n\n

            <\/div>\n\n\n\n

            1 – DUMBBELL SUMO SQUAT<\/h4>\n\n\n\n

            12 reps<\/strong><\/p>\n\n\n\n

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