Workout of the week: 20-min New Year’s strength workout

ALL LEVELS / New Year’s strength workout / 20 minutes

Equipment: Kettlebell, incline chest press machine, dumbbells, leg extension machine, dips bar and gym mat

New Year, New You… right? Well, not so fast. It turns out that only 8% of people achieve their fitness goals. But here’s the thing: those who stick with it don’t just wake up one day with perfect habits; they build them over time. And that’s what we’ll continue to do together. So, let’s start immediately with a New Year’s strength workout that will lay the foundation for an outstanding 2025.

This workout is broken into 2 groups, each with 3 exercises. In the 1st group, each exercise is performed for 12 reps; in the 2nd group, you’ll go for 20 reps per exercise. You’ll complete 3 rounds of each group, with little to no rest between exercises and rounds. You can take a 1-minute rest after finishing the 1st group. All combined, this workout will take around 20 minutes to complete.

1st group

Kettlebell squat 12x
Incline chest press 12x
Renegade row 12x

2nd group

Leg extensions 20x
Curl to shoulder press 20x
Dips 20x

Let’s pave the way for a great 2025!

WORKOUT SETUP

2 groups with 3 exercises
Different number of reps
3 rounds for each group
No rest between exercises and rounds
1-min rest after each group
20 minutes

WORKOUT EXERCISE LIST

3 rounds

1ST GROUP

1 – KETTLEBELL SQUAT

12 reps

Stand with your feet hip-width apart.
Pick a kettlebell with both hands and hold it.
Keep the kettlebell close to your chest, do a squat, and keep your chest and back straight.
Make sure you keep your core tight.
Slowly come back up and repeat.

2 – INCLINE CHEST PRESS

12 reps

Lean back and press your feet actively onto the floor.
Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
Engage your core and press forward and up with as much as possible.
Make sure your back stays in contact with the cushion behind you.
Repeat.

3 – RENEGADE ROW

12 reps

Grab two dumbbells and set your body up in a high plank position.
Your hands and feet should be more than shoulder-width apart.
Now lower your body until your chest is parallel to your hands.
Push up with power and start rowing one dumbbell up to your chest, and then the other.
Slowly return to the starting position and repeat.

2ND GROUP

1 – LEG EXTENSIONS

20 reps

Sit up straight on the leg extension machine.
Adjust the pad to sit on your lower leg and just above your feet.
Extend your legs straight out in front of you, ensuring you’re using your quads to power the movement.
Then slowly lower them back to the starting position.
Repeat.

2 – CURL TO SHOULDER PRESS

20 reps

Grab two dumbbells with adequate weight for your fitness level.
Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
Slowly raise your forearms forward until your wrist rests above your elbow.
Now explosively lock out your arms and raise the dumbbells above your head.
Hold the position for a second and return to the starting point by reversing the motion.
Repeat.

3 – DIPS

20 reps

Grab the bars and boost yourself up. Engage the core, looking forward.
Bend your knees — it will help you with stabilisation.
Keep your elbows at your side, and lower your body. Your triceps should be parallel to the floor.
Bring yourself back up without locking your elbows.
Repeat.