{"id":44690,"date":"2025-01-06T04:00:00","date_gmt":"2025-01-06T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/new-years-strength-workout\/"},"modified":"2025-05-16T11:26:32","modified_gmt":"2025-05-16T09:26:32","slug":"new-years-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/new-years-strength-workout\/","title":{"rendered":"Workout of the week: 20-min New Year\u2019s strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ New Year&#8217;s strength workout \/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Kettlebell, incline chest press machine, dumbbells, leg extension machine, dips bar and gym mat<\/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&#8230; right?<strong> <\/strong>Well, not so fast. <strong>It turns out that only 8% of people achieve their fitness goals. <\/strong>But here&#8217;s the thing: <a target=\"_blank\" href=\"https:\/\/evofitness.at\/en\/fitness-new-years-resolutions\/\" rel=\"noreferrer noopener\">those who stick with it don&#8217;t just wake up one day with perfect habits; they build them over time<\/a>. And that&#8217;s what we&#8217;ll continue to do together. So, let&#8217;s start immediately with <strong>a New Year&#8217;s strength workout that will lay the foundation for an outstanding 2025<\/strong>.<\/p>\n\n\n\n<p>This workout is broken into <strong>2 groups, each with 3 exercises<\/strong>. In the <strong>1st group<\/strong>, each exercise is performed for <strong>12 reps<\/strong><span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\"><strong>;<\/strong>&nbsp;in<\/span> the <strong>2nd group<\/strong>, you&#8217;ll go for <strong>20 reps<\/strong> per exercise. You&#8217;ll complete <strong>3 rounds<\/strong> of each group, with <strong>little to no rest between exercises and rounds<\/strong>. You can take a <strong>1-minute rest after finishing the 1st group<\/strong>. All combined, this workout will take around <strong>20 minutes to complete<\/strong>.<\/p>\n\n\n\n<p><strong>1st group<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kettlebell squat <strong>12x<\/strong><\/li>\n\n\n\n<li>Incline chest press <strong>12x<\/strong><\/li>\n\n\n\n<li>Renegade row <strong>12x<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>2nd group<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Leg extensions <strong>20x<\/strong><\/li>\n\n\n\n<li>Curl to shoulder press <strong>20x<\/strong><\/li>\n\n\n\n<li>Dips <strong>20x<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s pave the way for a great 2025!<\/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>2 groups with 3 exercises<\/li>\n\n\n\n<li>Different number of reps<\/li>\n\n\n\n<li>3 rounds for 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>20 minutes<\/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\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\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\">1ST GROUP<\/h3>\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\">1 &#8211; KETTLEBELL SQUAT<\/h4>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet hip-width apart.<\/li>\n\n\n\n<li>Pick a kettlebell with both hands and hold it.<\/li>\n\n\n\n<li>Keep the kettlebell close to your chest, do a squat, and keep your chest and back straight.<\/li>\n\n\n\n<li>Make sure you keep your core tight.<\/li>\n\n\n\n<li>Slowly come back up and 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; INCLINE CHEST PRESS<\/h4>\n\n\n\n<p><strong>12 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lean back and press your feet actively onto the floor.<\/li>\n\n\n\n<li>Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.<\/li>\n\n\n\n<li>Engage your core and press forward and up with as much as possible.<\/li>\n\n\n\n<li>Make sure your back stays in contact with the cushion behind you.<\/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\">3 &#8211; RENEGADE ROW<\/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.&nbsp;<\/li>\n\n\n\n<li>Your hands and feet should be more than shoulder-width apart.<\/li>\n\n\n\n<li>Now lower your body until your chest is parallel to your hands.<\/li>\n\n\n\n<li>Push up with power and start rowing one dumbbell up to your chest, and then the other.<\/li>\n\n\n\n<li>Slowly return to the starting position and 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\">2ND GROUP<\/h3>\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\">1 &#8211; LEG EXTENSIONS<\/h4>\n\n\n\n<p><strong>20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit up straight on the leg extension machine.<\/li>\n\n\n\n<li>Adjust the pad to sit on your lower leg and just above your feet.<\/li>\n\n\n\n<li>Extend your legs straight out in front of you, ensuring you\u2019re using your quads to power the movement.<\/li>\n\n\n\n<li>Then slowly lower them back to the starting position.<\/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; CURL TO SHOULDER PRESS<\/h4>\n\n\n\n<p><strong>20 reps<\/strong><\/p>\n\n\n\n<ul 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\">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>Keep your elbows at your side, and 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:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">This was our New Year\u2019s strength workout, the first of 2025. Check out some of our previous workouts below:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/20-minute-cardio-workout\/\">20-min cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/16-min-emom-christmas-workout\/\">16-min EMOM Christmas workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-lower-body-strength-workout\/\">25-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-upper-body-and-core-workout\/\">30-min upper body and core workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30minfullbody-strength-workout\/\">30-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-lower-body-workout\/\">30-min lower body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/bodyweight-only-50-40-30-20-10-workout\/\">Bodyweight-only 50-40-30-20-10 workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-minute-emom-strength-workout\/\">20-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-upper-body-strength-workout\/\">30-min&nbsp;upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35min-fullbody-strength-workout\/\">35-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/16min-back-and-shoulder-workout\/\">16-min back and shoulder workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-minute-metabolic-strength-workout\/\">20-min metabolic strength workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ New Year&#8217;s strength workout \/ 20 minutes Equipment: Kettlebell, incline chest press machine, dumbbells, leg extension machine, dips&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44691,"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: 20-min New Year\u2019s strength workout | EVO Fitness","_seopress_titles_desc":"Let's kick off the first week of 2025 strong with this 20-minute New Year's strength workout. Check it out!","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,616,935,936,1171],"class_list":["post-44690","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-strength-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44690","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=44690"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44690\/revisions"}],"predecessor-version":[{"id":54631,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44690\/revisions\/54631"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44691"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}