45-minutes strength and endurance workout



JUDIT STROJJudit Stroj

Personal Trainer at EVO Fitness Berggasse in Vienna, Austria

Judit is an expereinces personal trainer at EVO Berggasse. She creates individual training and nutrition plans and specializes in functional strength and endurance training. For her, fitness means continuously working on yourself in order to go through life more confidently.

Follow her on Instagram: @juniquetraining

Book a PT Session: judit.stroj@gmail.com


45-MIN STRENGTH AND ENDURANCE WORKOUT

ALL LEVELS / strength and endurance workout / 45 minutes

Equipment: Dumbbells, BikeErg, box

It took a lot of mental endurance from us to deal with 2020. In 2021, as known, we will have to keep pushing on. As we know, physical and mental health are strongly connected, turning this workout into a great way to start February.

An endurance workout is one of the four types of standard workouts that we usually hear about. This one, however, is special — it has a strength boost to make it more challenging, while keeping its endurance nature, meaning that it will also be a demanding cardio training session.

This workout of the week has Judit Stroj’s signature, an EVO personal trainer from EVO Berggasse in Vienna. As already mentioned, this is an endurance workout with emphasis on strength and cardio, that will require a pair of dumbbells and a BikeErg — or any other cardio machine that you like the best. Here’s the exercise list:

  1. Weighted dumbbell box step-ups – 12x
  2. Quadruped shoulder taps – 20x
  3. Walking dumbbell front rack lunges – 12x
  4. Single leg tuck-ups – 20x
  5. BikeErg

A workout that is a bit longer than usual, it consists of 4 rounds with 5 exercises each.

WORKOUT SETUP

  • 5 exercises
  • 4 rounds
  • 45 minutes
  • Equipment: Dumbbells, Bike Erg & box

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

  • Dumbbells = water bottles filled with water and / or sand 
  • Box = stable chair or small table 

Alternative exercise 

  • BikeErg = you can replace it with some other cardio exercises, such as jumping jacks or high knees. Here is an example: 
    • 1st round – 1 min high knees 
    • 2nd round – 1 min 30-sec jumping jacks 
    • 3rd round – 2 min high knees 
    • 4th round – 2 min 30-sec jumping jacks 

WORKOUT EXERCISE LIST

1 – WEIGHTED DUMBBELL BOX STEP-UPS

12 reps, 4 rounds

  • Grab and hold the dumbbells in your hands. 
  • Step up with the right foot — press through the heel to straighten the leg.
  • The left foot should then meet the right one on the top of the step. 
  • Bend your right knee and step down with the opposite foot.
  • Repeat.

Downscale: ditch the dumbbells and use your bodyweight only.

2 – QUADRUPED SHOULDER TAPS

20 reps, 4 rounds

  • Begin on your hands and knees, all fours — knees beneath hips and hands beneath shoulders.
  • Maintain your head in a neutral position.
  • Lift one hand off the floor and tap the opposite shoulder. Try not shifting your hips or weight.
  • Repeat the movement, but now with the other hand.
  • Repeat.

3 – WALKING DUMBBELL FRONT RACK LUNGES

12 reps, 4 rounds

  • Stand tall and hold the dumbbells by your shoulders.
  • Step your right leg forward keeping the heel down.
  • Raise the heel of the left leg.
  • Then, lower the torso until the back knee touches the ground, with a full hip and knee extension.
  • Repeat.

Downscale: ditch the dumbbells and use your bodyweight only.

4 – SINGLE LEG TUCK-UPS

20 reps, 4 rounds

  • Lay down on your back, legs stretched and arms by your side.
  • Crunch forward while bringing one knee close to the chest.
  • Opposite foot stays straight and touching the ground.
  • Finish with hands down by foot that you bring close to the chest.
  • Repeat.

5 – BIKE ERG

  • 1st round – 500m.
  • 2nd round – 1000m.
  • 3rd round – 1500m.
  • 4th round – 2000m.

Repeat all these exercises for 4 rounds.

If you liked this strength and endurance workout, you will definitely like these workouts:





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