{"id":43653,"date":"2020-01-02T04:00:10","date_gmt":"2020-01-02T03:00:10","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/15-minute-strength-endurance-workout\/"},"modified":"2020-01-02T04:00:10","modified_gmt":"2020-01-02T03:00:10","slug":"15-minute-strength-endurance-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/15-minute-strength-endurance-workout\/","title":{"rendered":"Workout of the Month: Are You Ready?"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ strength\nand endurance workout\n\/ 12 mins<\/p>\n\n\n\n

Equipment<\/strong>: high bar,\nbarbell (10kg for women, 15kg for men), Plyo Box<\/p>\n\n\n\n

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

This month\u2019s workout is another endurance workout that tests your strength.<\/strong> It consists of 5 exercises \u2013 each performed for 2 minutes with a 30-second rest in between. Total time \u201312 minutes. <\/strong>Be sure to count your total reps at the end \u2013 in this way you can use this workout to benchmark your fitness and try to improve over time. <\/p>\n\n\n\n

The 5 exercises are performed for 2 minutes each<\/strong>, in the following order, taking a 30-second rest after each one:<\/p>\n\n\n\n

  1. Squats<\/a><\/li>
  2. Push-up<\/a> (full position or kneeling)<\/li>
  3. Barbell row <\/a>(10kg for women, 15kg for men)<\/li>
  4. Box jumps<\/a><\/li>
  5. Hanging knee raise<\/a><\/li><\/ol>\n\n\n\n
    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    STRENGTH & ENDURANCE WORKOUT: ARE YOU READY?<\/h2>\n\n\n\n

    SCALING<\/h3>\n\n\n\n

    There is no scaling for this workout <\/strong>\u2013 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. <\/strong>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 \u2013 taking a quick rest in between each.<\/p>\n\n\n\n

    A final bit of advice \u2013 the pace is important, but the technique is better. <\/strong>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 \u2013 and instead focus on good technique. Don\u2019t forget that the 30 sec rest periods will be necessary to allow your heart rate to recover before the next exercise. <\/p>\n\n\n\n

    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.<\/p>\n\n\n\n

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

    EXERCISES <\/h3>\n\n\n\n

    1. SQUATS<\/a><\/h4>\n\n\n\n

    2 minutes work and 30-second rest<\/strong><\/p>\n\n\n\n

    • Keep core tight. <\/li>
    • Drive hips up. <\/li>
    • Weight through the centre of the feet. <\/li><\/ul>\n\n\n\n
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