{"id":44272,"date":"2023-01-02T04:00:00","date_gmt":"2023-01-02T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/30-min-new-years-strength-workout\/"},"modified":"2025-05-16T12:56:29","modified_gmt":"2025-05-16T10:56:29","slug":"30-min-new-years-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-new-years-strength-workout\/","title":{"rendered":"Workout of the week: 30-min New Year\u2019s strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS <\/strong>\/ New Year\u2019s strength workout&nbsp;\/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Dumbbells, dips bar, gym bench &amp; kettlebell<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>New Year, new you? We&#8217;re team&nbsp;<strong>New Year, new workouts!<\/strong>&nbsp;That&#8217;s right.&nbsp;<strong>At EVO, we&#8217;re always trying to present you with inventive training sessions to keep you going throughout the year<\/strong>. 2023 won&#8217;t be an exception, and here&#8217;s our first workout of the year to prove it.<\/p>\n\n\n\n<p><strong>Just like everyone else, you will want to start the year strong<\/strong>. That&#8217;s why we decided to create this&nbsp;<strong>New Year&#8217;s strength workout<\/strong>. This&nbsp;<strong>30-minute-long<\/strong>&nbsp;session has&nbsp;<strong>3 groups<\/strong>, each with a different number of reps. Every group is a tri-set:&nbsp;<strong>3 exercises&nbsp;<\/strong>to perform back to back with no break in between. You must complete <strong>3 rounds<\/strong> before moving on to the next group. <strong>Rest for 1 minute between groups<\/strong>.<\/p>\n\n\n\n<p><strong>1st group<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell sumo squat 12x<\/li>\n\n\n\n<li>Push-up 12x<\/li>\n\n\n\n<li>Renegade row into push-up 12x<\/li>\n<\/ol>\n\n\n\n<p><strong>2nd group<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell lunge 20x<\/li>\n\n\n\n<li>Dumbbell military press 20x<\/li>\n\n\n\n<li>Dips 20x<\/li>\n<\/ol>\n\n\n\n<p><strong>3rd group<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Bulgarian split squats&nbsp;12x<\/li>\n\n\n\n<li>Kettlebell bent over row 12x<\/li>\n\n\n\n<li>Curls to shoulder press 12x<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready to start the year strong?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 groups with 3 exercises<\/li>\n\n\n\n<li>Different number of reps<\/li>\n\n\n\n<li>3 rounds each group<\/li>\n\n\n\n<li>No rest between exercises and rounds<\/li>\n\n\n\n<li>1-min rest after each group<\/li>\n\n\n\n<li>30 minutes<\/li>\n\n\n\n<li>Equipment: Dumbbells, dips bar, gym bench &amp; kettlebell<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n<p>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<p><strong>Alternative equipment<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dumbbells = water bottles filled with water and \/ or sand<\/li>\n\n\n\n<li>Dips bar and gym bench = stable chair or small table&nbsp;<\/li>\n\n\n\n<li>Kettlebell = bag with some weights, such as books, cans of food<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"block-ced553da-6240-462b-804d-d8abc0e919bd\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1st GROUP<\/h3>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; DUMBBELL SUMO SQUAT<\/h4>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab a dumbbell and hold it with both hands. You should stretch your arms, and the dumbbell should be in front of your waist.<\/li>\n\n\n\n<li>Feet apart (about twice your shoulder width) with your toes pointing out slightly.&nbsp;<\/li>\n\n\n\n<li>Lower your body as far as you can, hips back and knees bent.&nbsp;<\/li>\n\n\n\n<li>Pause before pushing yourself to the starting position.&nbsp;<\/li>\n\n\n\n<li>Maintain your core tight and your torso upright.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; PUSH-UP<\/h4>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.<\/li>\n\n\n\n<li>Engage the core and glutes.<\/li>\n\n\n\n<li>Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.<\/li>\n\n\n\n<li>Push the body upwards and return to the start position. Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3 &#8211; RENEGADE ROW INTO PUSH-UP<\/h4>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab two dumbbells and set your body up in a high plank position.<\/li>\n\n\n\n<li>Your hands and feet should be more than shoulder-width apart.&nbsp;<\/li>\n\n\n\n<li>Engage your core and row one dumbbell at a time towards your chest. Make sure your back stays as still as possible.<\/li>\n\n\n\n<li>Now with your chest parallel to your hands, perform a push-up. That\u2019s one rep.<\/li>\n\n\n\n<li>Repeat. &nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2nd GROUP<\/h3>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; DUMBBELL LUNGE<\/h4>\n\n\n\n<p><strong>20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand tall and hold the dumbbells by your shoulders.<\/li>\n\n\n\n<li>Step your right leg forward keeping the heel down.<\/li>\n\n\n\n<li>Raise the heel of the left leg.<\/li>\n\n\n\n<li>Then, lower the torso until the back knee touches the ground, with a full hip and knee extension.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; DUMBBELL MILITARY PRESS<\/h4>\n\n\n\n<p><strong>20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with feet shoulder-width apart, holding a dumbbell in each hand.<\/li>\n\n\n\n<li>Set the shoulders and engage the core.<\/li>\n\n\n\n<li>Lift your arms up so that they make a straight line with your shoulders.<\/li>\n\n\n\n<li>Bend your elbows to a 45-degree angle.<\/li>\n\n\n\n<li>Lower the dumbbells and return to the 45-degree angle starting position.<\/li>\n\n\n\n<li>Throughout the whole exercise, maintain your core tight, shoulder blades squeezed together and your torso upright.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3 &#8211; DIPS<\/h4>\n\n\n\n<p><strong>20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab the bars and boost yourself up. Engage the core, looking forward.<\/li>\n\n\n\n<li>Bend your knees \u2014 it will help you with stabilisation.<\/li>\n\n\n\n<li>Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.<\/li>\n\n\n\n<li>Bring yourself back up without locking your elbows.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3rd GROUP<\/h3>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; BULGARIAN SPLIT SQUATS<\/h4>\n\n\n\n<p><strong>12 reps each leg <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Find yourself a step, bench or any other contraption that you can rest a foot on. It needs to be about knee height.<\/li>\n\n\n\n<li>Get into a forward lunge position with your torso upright, core braced, hips square to your body, and your back foot on the bench. Your leading leg should be half a meter in front of the bench.<\/li>\n\n\n\n<li>Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don\u2019t let your front knee pass beyond your toes.<\/li>\n\n\n\n<li>Drive up through your front foot back to the starting position, again keeping your movements controlled.<\/li>\n\n\n\n<li>Repeat 12 times then swap to the other leg.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; KETTLEBELL BENT OVER ROW<\/h4>\n\n\n\n<p><strong>12 reps each arm  <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lean forward at a 45-degree angle.<\/li>\n\n\n\n<li>Keep the weight on your heels and bend your knees.&nbsp;<\/li>\n\n\n\n<li>Keep your back flat from shoulder to hips.&nbsp;<\/li>\n\n\n\n<li>With the kettlebell on your right arm, row the kettlebell up towards your hip.&nbsp;<\/li>\n\n\n\n<li>Squeeze your shoulder blades together.&nbsp;<\/li>\n\n\n\n<li>Control the movement and bring the kettlebell down.<\/li>\n\n\n\n<li>Repeat the same reps with the other arm.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3 &#8211; CURLS TO SHOULDER PRESS<\/h4>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul id=\"block-8dd25a0e-55a7-4485-a00a-32603f0783c8\" class=\"wp-block-list\">\n<li>Grab two dumbbells with adequate weight for your fitness level.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.&nbsp;<\/li>\n\n\n\n<li>Slowly raise your forearms forward until your wrist rests above your elbow.<\/li>\n\n\n\n<li>Now explosively lock out your arms and raise the dumbbells above your head.<\/li>\n\n\n\n<li>Hold the position for a second and return to the starting point by reversing the motion.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">The first workout of the year was New Year\u2019s strength workout. Find your next workouts below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-emom-christmas-workout\/\">12-min EMOM Christmas workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-fullbody-strength-workout\/\">12-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-fullbody-strength-workout\/\">30-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-full-body-bodyweight-workout\/\">30-min full-body bodyweight&nbsp;workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/full-body-workout-for-time\/\">Full-body workout for time<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-fullbody-workout\/\">20-min full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-lower-body-strength-workout\/\">35-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-upper-body-strength-workout\/\">30-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-functional-full-body-workout\/\">20-min functional full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-full-body-workout\/\">30-min full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-full-body-strength-workout\/\">35-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/11-minute-amrap-cardio-workout\/\">11-minute AMRAP cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-lower-body-strength-workout\/\">15-min lower body strength workout<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ New Year\u2019s strength workout&nbsp;\/ 30 minutes Equipment: Dumbbells, dips bar, gym bench &amp; kettlebell New Year, new&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44273,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 30-min New Year\u2019s strength workout | EVO Fitness","_seopress_titles_desc":"New year, new you, new workouts. Start 2023 strong with this 30-min New Year\u2019s strength workout. Check it out.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,616,935,936,977],"class_list":["post-44272","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-new-year","tag-workout-of-the-week","tag-wow","tag-workout-for-strength"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44272","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44272"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44272\/revisions"}],"predecessor-version":[{"id":54944,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44272\/revisions\/54944"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44273"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44272"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44272"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44272"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}