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    Workout of the Month: Are You Ready?

    2nd January 2020
    Strength & endurance workout

    ALL LEVELS / strength and endurance workout / 12 mins

    Equipment: high bar, barbell (10kg for women, 15kg for men), Plyo Box

    This month’s workout is another endurance workout that tests your strength. It consists of 5 exercises – each performed for 2 minutes with a 30-second rest in between. Total time –12 minutes. Be sure to count your total reps at the end – in this way you can use this workout to benchmark your fitness and try to improve over time.

    The 5 exercises are performed for 2 minutes each, in the following order, taking a 30-second rest after each one:

    1. Squats
    2. Push-up (full position or kneeling)
    3. Barbell row (10kg for women, 15kg for men)
    4. Box jumps
    5. Hanging knee raise

    STRENGTH & ENDURANCE WORKOUT: ARE YOU READY?

    SCALING

    There is no scaling for this workout – it can be performed by all levels. However, if you are new to circuit training and endurance workout, think about your pace during each exercise and take rest if you need it. If you are strong in these movements, aim to go unbroken for the entire 120 seconds. If you are new to this type of intensity, think about breaking down each exercise into mini-sets, eg. sets of 5 or 10 – taking a quick rest in between each.

    A final bit of advice – the pace is important, but the technique is better. Good technique at an optimal pace is more sustainable than poor technique at a fast pace. Two minutes will start to feel like an eternity if you push too fast. Of course, feel free to push yourself on the exercises you are strong at, but hold back on weaker exercises – and instead focus on good technique. Don’t forget that the 30 sec rest periods will be necessary to allow your heart rate to recover before the next exercise.

    As your fitness improves, you will be able to push yourself further each time you perform the workout. Be sure to count the total number of reps at the end.

    EXERCISES

    1. SQUATS

    2 minutes work and 30-second rest

    • Keep core tight.
    • Drive hips up.
    • Weight through the centre of the feet.

    2. PUSH-UP

    2 minutes work and 30-second rest

    • Keep core and glutes tight.
    • Shoulders over wrists.
    • Body in a straight line.

    3. BARBELL ROW

    2 minutes work and 30-second rest

    • Keep core and glutes tight.
    • Squeeze shoulder blades together.
    • Weight over the centre of the feet.

    4. BOX JUMP

    2 minutes work and 30-second rest

    • Keep core tight.
    • Drive hips up.
    • Bend knees on the landing.

    5. KNEE RAISE

    2 minutes work and 30-second rest

    • Keep core and glutes tight.
    • Arms straight.
    • Bring knees to chest.

    Like this endurance workout? Find more EVO workouts here:

    • 15-minute circuit training
    • 15-minute strength and endurance circuit workout
    • Strength and endurance workout
    • Push pull squat workout
    • 9 minute Tabata workout
    • High-intensity strength and cardio workout
    • High-intensity barbell workout
    • Deadlift workout
    • Metcon workout
    • Cardio bodyweight circuit
    • Core bag EMOM workout
    • Bodyweight circuit
    • Bodyweight and TRX workout
    • Queenax workout
    • Kinesis workout
    • Summer bodyweight workout
    • Glutes workout
    • 16-minute tabata workout
    • Bodyweight workout for couples
    • 10-minute bodyweight workout
    • High intensity tabata workout
    • Leg workout
    • Kettlebell core workout
    • Barbell workout
    • 10-minute high intensity workout
    • Cardio workout
    • Movement balance workout
    • Core bag workout
    • Kinesis core workout
    • Jumping HIIT workout
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