Workout of the week: 45-min strength and endurance workout

12th April 2021

JUDIT STROJ

Personal Trainer at EVO Fitness Berggasse

Judit is an expereinces personal trainer at EVO Berggasse. She creates individual training and nutrition plans and specializes in functional strength and endurance training. For her, fitness means continuously working on yourself in order to go through life more confidently.

Follow her on Instagram: @juniquetraining

Book a PT Session: judit.stroj@gmail.com

45-MIN STRENGTH AND ENDURANCE WORKOUT

ALL LEVELS / strength and endurance workout / 45 minutes

Equipment: Dumbbells, BikeErg, box

It took a lot of mental endurance from us to deal with 2020. In 2021, as known, we will have to keep pushing on. As we know, physical and mental health are strongly connected, turning this workout into a great way to start February.

An endurance workout is one of the four types of standard workouts that we usually hear about. This one, however, is special — 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.

This workout of the week has Judit Stroj’s signature, an EVO personal trainer from EVO Berggasse in Vienna. As already mentioned, this is an endurance workout with emphasis on strength and cardio, that will require a pair of dumbbells and a BikeErg — or any other cardio machine that you like the best. Here’s the exercise list:

Weighted dumbbell box step-ups – 12x
Quadruped shoulder taps – 20x
Walking dumbbell front rack lunges – 12x
Single leg tuck-ups – 20x
BikeErg

A workout that is a bit longer than usual, it consists of 4 rounds with 5 exercises each.

WORKOUT SETUP

5 exercises
4 rounds
45 minutes
Equipment: Dumbbells, Bike Erg & box

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
Box = stable chair or small table

Alternative exercise

BikeErg = you can replace it with some other cardio exercises, such as jumping jacks or high knees. Here is an example:
- 1st round – 1 min high knees
- 2nd round – 1 min 30-sec jumping jacks
- 3rd round – 2 min high knees
- 4th round – 2 min 30-sec jumping jacks

WORKOUT EXERCISE LIST

1 – WEIGHTED DUMBBELL BOX STEP-UPS

12 reps, 4 rounds

Grab and hold the dumbbells in your hands.
Step up with the right foot — press through the heel to straighten the leg.
The left foot should then meet the right one on the top of the step.
Bend your right knee and step down with the opposite foot.
Repeat.

Downscale: ditch the dumbbells and use your bodyweight only.

2 – QUADRUPED SHOULDER TAPS

20 reps, 4 rounds

Begin on your hands and knees, all fours — knees beneath hips and hands beneath shoulders.
Maintain your head in a neutral position.
Lift one hand off the floor and tap the opposite shoulder. Try not shifting your hips or weight.
Repeat the movement, but now with the other hand.
Repeat.

3 – WALKING DUMBBELL FRONT RACK LUNGES

12 reps, 4 rounds

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.

Downscale: ditch the dumbbells and use your bodyweight only.