{"id":58625,"date":"2024-01-01T00:00:00","date_gmt":"2023-12-31T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-new-years-day-workout\/"},"modified":"2024-01-01T00:00:00","modified_gmt":"2023-12-31T23:00:00","slug":"20-min-new-years-day-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-new-years-day-workout\/","title":{"rendered":"Workout of the week: 20-min New Year’s Day workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ New Year’s Day workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Gym mat <\/p>\n\n\n\n

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

Happy New Year! May your squats be low and your weights heavy in 2024<\/strong>. It’s January 1st, and in the aftermath of the celebrations, there are typically two kinds of people: the early risers eagerly embracing their resolutions and the others nursing a New Year’s Eve hangover. <\/strong>The latter can’t fathom the idea of working out, let alone hearing about it. Don’t worry; we’re not here to judge. We’re just here to help you kickstart your exercise in 2024. <\/strong><\/p>\n\n\n\n

And that’s why we brought you a workout session that requires no equipment, making it easy for you to get active without leaving your home. However, if you’re in the mood for the gym atmosphere, EVO is your place to go since we’re open 365 days a year from 6:30 to 23h.<\/strong><\/p>\n\n\n\n

Our first workout of the year, fittingly named <\/strong>the New Year’s Day workout<\/strong>, is a circuit session, which means you’ll do all 5 exercises for 1 minute each without resting<\/strong>. You must complete 3 rounds,<\/strong> and only between them do you get 1-minute to rest. <\/strong>All combined, you’ll be ready in 20 minutes. <\/strong><\/p>\n\n\n\n

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  1. Jumping squats<\/li>\n\n\n\n
  2. Push-ups<\/li>\n\n\n\n
  3. Squat to lunge<\/li>\n\n\n\n
  4. Quadruped shoulder taps<\/li>\n\n\n\n
  5. Side plank leg raises<\/li>\n<\/ol>\n\n\n\n

    2024, here we go! <\/strong><\/p>\n\n\n\n\n\n

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

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 5 exercises<\/li>\n\n\n\n
    • 1-min each in a circuit<\/li>\n\n\n\n
    • No rest between exercises<\/li>\n\n\n\n
    • 3 rounds<\/li>\n\n\n\n
    • 1-min to rest between rounds<\/li>\n\n\n\n
    • Equipment: Gym mat <\/li>\n\n\n\n
    • Duration: 20 minutes<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

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

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

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

      1 – JUMPING SQUATS <\/h3>\n\n\n\n

      1-minute<\/strong><\/p>\n\n\n\n

        \n
      • Start in a standing position with your arms by your sides. Engage the core slightly and set the shoulders, ready for movement.<\/li>\n\n\n\n
      • Keeping arms and legs straight (but not locked out) simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle.<\/li>\n\n\n\n
      • Return to start and continue at a controlled rhythmic pace for the whole minute.<\/li>\n<\/ul>\n\n\n\n