{"id":44146,"date":"2022-05-30T03:00:00","date_gmt":"2022-05-30T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/45-min-strength-and-core-workout\/"},"modified":"2022-05-30T03:00:00","modified_gmt":"2022-05-30T01:00:00","slug":"45-min-strength-and-core-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/45-min-strength-and-core-workout\/","title":{"rendered":"Workout of the week: 45-min strength and core workout"},"content":{"rendered":"\n
\n\n\n\n\n\n
\n\n\n\n
<\/div>\n\n\n\n

STRENGTH AND CORE<\/strong> WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ strength and core workout \/ 45 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Plyo box, TRX, dumbbells, kettlebell & weight plate<\/p>\n\n\n\n

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

There are many ways to strengthen your core and build muscles in your midsection. You can focus on <\/strong>bodyweight-only workouts<\/strong><\/a>, integrate <\/strong>weights and dynamic movements<\/strong><\/a>, or target a specific set of muscles<\/strong><\/a> while working on your core<\/strong>. Another option is to use heavier weights<\/strong>: a strength workout with heavy enough loads will make you struggle after a few reps, but that weight will also make your middle muscles work much harder<\/strong>. <\/p>\n\n\n\n

We will achieve that during this strength and core workout<\/strong>. Designed by Ally Njama, our personal trainer from <\/strong>EVO Bern in Switzerland<\/strong><\/a>, this session consists of 5 exercises<\/strong> to perform in 3 sets<\/strong>, each with 10 reps<\/strong>. Rest for 1 minute between sets<\/strong>. All combined, this workout should take you 45 minutes<\/strong> to complete. <\/p>\n\n\n\n

  1. TRX row with feet elevated<\/li>
  2. Kettlebell deep squat to upright row<\/li>
  3. Kettlebell reverse lunge to shoulder press<\/li>
  4. One arm dumbbell plank row<\/li>
  5. Weight plate orbit <\/li><\/ol>\n\n\n\n

    Ready? Let’s get stronger! <\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
    • 5 exercises<\/li>
    • 10 reps each<\/li>
    • 3 sets each exercise<\/li>
    • 1-minute rest between sets<\/li>
    • 45 minutes total<\/li>
    • Equipment: Plyo box, TRX, dumbbells, kettlebell & weight plate<\/li><\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

      • Dumbbells = water bottles filled with water and \/ or sand<\/li>
      • Kettlebell and weight plate = bag with some weights, such as books, cans of food<\/li>
      • Plyo box = a couch or a stable chair with a pillow for support<\/li>
      • TRX = resistance bands<\/li><\/ul>\n\n\n\n
        <\/div>\n\n\n\n

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

        1 – TRX ROW WITH FEET ELEVATED<\/h3>\n\n\n\n

        10 reps, 3 sets<\/strong><\/p>\n\n\n\n

        • Start by placing a plyo box underneath the TRX.<\/li>
        • Grab the TRX handles while keeping your arms and body straight. Then, slowly walk towards the plyo, placing your feet on it until you feel the tension in the straps \u2014 that’s your starting position.<\/li>
        • Pull your chest between your hands. Make sure your elbows are close to your sides and that you’re squeezing your shoulder blades together.<\/li>
        • Slowly lower your arms until you extend them again.<\/li>
        • Repeat 10 times and 3 sets before moving on to the next exercise. <\/li><\/ul>\n\n\n\n