• My EVO
    • FAQ
    • Careers
    • Contact Us
    Workout of the Month: Witness the FitnessWorkout of the Month: Witness the FitnessWorkout of the Month: Witness the FitnessWorkout of the Month: Witness the Fitness
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVOMOVE
      • EVO Academy
    • Training
      • Training
      • Personal Training
    • EVO CLUBS
      • EVO Vienna Berggasse
      • EVO Fitness Mariahilfer Strasse
    • Blog Evo
    • Join now
    • Free Trial
    EN
    • DE
    ✕

    Workout of the Month: Witness the Fitness

    1st May 2020
    15-minute bodyweight workout

    ALL LEVELS / bodyweight workout for strength, power, speed / 15 mins

    Equipment: high bar, box, mat

    Short, sweet and effective: three words we could use to describe this bodyweight workout. A 15-minute high-intensity session that will help you develop strength, power and speed. There are 4 exercises to complete per round. You will perform 3 rounds. Between each round, you will have 1 minute to rest.

    Each round is as follows:

    1. Pull-ups – 30s
    2. Box jumps – 40s
    3. Push-ups – 50s
    4. Squats – 60s

    (rest 60 secs and repeat for 3 rounds)

    BODYWEIGHT WORKOUT: WITNESS THE FITNESS

    SCALING

    If you are new to bodyweight workout or high-intensity training, scale the exercises as follows:

    • Jump pull-up – jump from the floor or a box
    • Box jump – step up onto the box
    • Push-up – push up on knees
    • Squat – same for all levels

    EXPERT TIPS

    Once again, the focus of this workout is the pace. For most people, pull-ups will be the most challenging and squats, the least. Therefore, pace yourself on the pull-ups (and box jumps) – breaking it down into smaller chunks if necessary. Then on the push-ups and squats, aim to go unbroken, as you pick up the pace. 

    This workout will no doubt challenge your aerobic capacity, so rest hard during each round for 60 secs. Don’t forget that each time you complete a round, you will be more fatigued, so it’s OK to slow down a little as you move through the workout.

    To keep track of your progress, make a note of the total number of reps at the end and try to beat it next time.

    Join the EVOlution - Blog

    4 BODYWEIGHT WORKOUT EXERCISES

    1. PULL-UPS

    30 secs exercise, 20 secs rest

    • Keep core and glutes tight.
    • Squeeze shoulder blades together.
    • Maintain shape.

    2. BOX JUMPS

    40 secs exercise, 20 secs rest

    • Keep core tight.
    • Drive hips up.
    • Bend knees on landing.

    3. PUSH-UPS

    50 secs exercise, 20 secs rest

    • Keep core and glutes tight.
    • Shoulders over wrists.
    • Body in straight line.

    4. SQUATS

    60 secs exercise, 20 secs rest

    • Keep core tight.
    • Drive hips up.
    • Weight through center of feet. 

    Bodyweight workout: done! Time to check some other options:

    • 10-minute high intensity workout
    • 17-minute whole-body workout
    • 12-minute strength and endurance workout
    • 15-minute circuit training
    • 15-minute strength and endurance circuit workout
    • Strength and endurance workout
    • Push pull squat workout
    • 9 minute Tabata workout
    • High-intensity strength and cardio workout
    • High-intensity barbell workout
    • Deadlift workout
    • Metcon workout
    • Cardio bodyweight circuit
    • Core bag EMOM workout
    • Bodyweight circuit
    • Bodyweight and TRX workout
    • Queenax workout
    • Kinesis workout
    • Summer bodyweight workout
    • Glutes workout
    • 16-minute tabata workout
    • Bodyweight workout for couples
    • 10-minute bodyweight workout
    • High intensity tabata workout
    • Leg workout
    • Kettlebell core workout
    • Barbell workout
    • 10-minute high intensity workout
    • Cardio workout
    • Movement balance workout
    • Core bag workout
    • Kinesis core workout
    • Jumping HIIT workout
    EVO Fitness Instagram
    Share
    0

    Recent posts

    full-body Tabata workout
    27th June 2022

    Workout of the week: 20-min full-body Tabata workout


    Weiterlesen
    Outdoors exercises
    22nd June 2022

    6 Bodyweight Exercises for a Great Outdoors Workout


    Weiterlesen
    functional full-body workout
    20th June 2022

    Workout of the week: 25-min functional full-body workout


    Weiterlesen

    Recent Posts

    • Workout of the week: 20-min full-body Tabata workout

      Workout of the week: 20-min full-body Tabata workout

      27th June 2022
    • 6 Bodyweight Exercises for a Great Outdoors Workout

      6 Bodyweight Exercises for a Great Outdoors Workout

      22nd June 2022
    • Workout of the week: 25-min functional full-body workout

      Workout of the week: 25-min functional full-body workout

      20th June 2022
    • Dynamic warm-up: Definition, benefits and routine

      Dynamic warm-up: Definition, benefits and routine

      15th June 2022
    • Workout of the week: 30-min full-body strength workout

      Workout of the week: 30-min full-body strength workout

      13th June 2022

    EVO AUSTRIA

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

    E-Mail address: info@evofitness.at
    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