• My EVO
    • FAQ
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVOMOVE
      • EVO Academy
    • Training
      • Training
      • Personal Training
    • EVO CLUBS
      • OPENING ON 12.09.2023 – EVO Vienna Bel & Main
      • EVO Vienna Berggasse
      • EVO Vienna Mariahilfer Strasse
      • EVO Vienna Schleifmühlgasse
    • Blog Evo
    • JOIN NOW
    • Free Trial
    EN
    • DE
    ✕

    Workout of the month: 10-Minute Mayhem

    4th September 2017
    Workout of the month - 10 minutes Mayhem

    Moderate-hard workout / kettle bell + bodyweight circuit / 10 mins

    An intense, three-exercise circuit performed for rounds, using just a kettle bell and bodyweight.

    DESCRIPTION

    EVO training is about simplicity. If you’re finding traditional training a little boring, over-complicated and un motivating, you’ll love this simple high Intenisty circuit. No frills, no spills – just low tech, high effect!

    You will need a kettle bell (8kg for women and 12kg for men), and a chin up bar (or TRX If you require semthing easier). Organize your space so you have easy access to this equipemnt, without having to travel too far.

    The workout is done against the clock – set the timer for 10 minutes. This means that you should move as quickly as possible through the exercise sequence. There are only three exercises, and the objective Is to complete as many rounds as possible In 10 minutes. Try to improve your performance  each time you come to EVO. Compete against your friends and other members, and don’t forget to post your scores on social media.

    Finally, don’t be fooled by the apparent simplicity of this workout – the reps are Increasing as you move through the rounds, and so will your heart rate. For motivation, partner up with a buddy and compete against each other. Remember, EVO training is about skill, so focus on good movement technique, whilst moving as fast as possible.

     

    EXERCISES

    3 exercises

    As many rounds In 10 minutes

    Equipment: kettle bell, bodyweight

     

    BURPEE

    5 reps

    From standing, drop quickly into a push up position. Perform a push up, then rapidly jump to standing, and repeat for reps.

    PULL UP or TRX ROW

    10 reps

    Hang from a chin up bar. Squeeze the shoulder blades and engage the core as you pull the chin to the bar. Return and repeat for reps.

    If using TRX, position the key at about 45 degrees under the TRX. Squeeze shoulder blades and engage the core as you pull the handles towards the chest.

    OR

    KETTLEBELL SWING

    15 reps

    Grab the KB with both hands. Engage the core and set the shoulders. Hinge at the hips and begin swinging the KB through the legs, maintaining a strong torso. Repeat for reps.

     

    Don’t forget to share your training experience with us on Facebook and Instagram!

    Enjoy your workout! 🙂

    Share
    0

    Recent posts

    EVO OPEN DOOR DAYS
    12th October 2017

    EVO OPEN DOOR DAYS RELOADED


    Weiterlesen
    Barbell Workout / Langhantel Workout
    2nd October 2017

    Workout of the Month: 3 of a Kind


    Weiterlesen
    Tutorial: Foam roll - lats
    25th September 2017

    Tutorial: Foam roll – lats


    Weiterlesen

    Recent Posts

    • How to start running — or restart after a break

      How to start running — or restart after a break

      20th September 2023
    • 3 tips to get back to the gym after a vacation

      3 tips to get back to the gym after a vacation

      30th August 2023
    • The importance of proper hydration in fitness

      The importance of proper hydration in fitness

      23rd August 2023
    • Workout of the week: 20-min upper body workout

      Workout of the week: 20-min upper body workout

      21st August 2023
    • 4 benefits of training in the heat

      4 benefits of training in the heat

      16th August 2023

    EVO AUSTRIA

    Address
    Lifestyle Concept Austria GmbH
    Wehlistraße 66, 5. OG
    1200 Wien

    E-Mail address: [email protected]
    Telephone (Mo.-Fr. 16:00-20:00): +43 676 844644474

    MEMBERS

    • My EVO
    • FAQ
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and interesting offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Datenschutzerklärung und Cookie-Richtlinie
    EN
    • EN
    • DE
    • My EVO
    • FAQ
    • Careers
    • Contact Us