Workout of the month: A cardio-bodyweight circuit to start your EVOlution

5th December 2018

Moderate-hard workout / cardio-bodyweight / timed circuit

 

Ready to try something new? This month, EVO brings you a cardio-bodyweight metabolic conditioning workout. If you’re onto testing your strength and endurance, this is the perfect workout for you. It consists of a simple circuit of 6 exercises performed once and timed.

After you start the stopwatch, your goal is to complete the circuit of 6 exercises as fast as possible. When you feel capable of pushing it even further, aim for a whole performance, meaning you should perform continuous repetitions with no pause in between. If you think you’re not just there yet, break up your sets into manageable reps – e.g. sets of 5 or 10 for each exercise.

This workout focuses on the basic skills of pushing, pulling and squatting, interspersed with cardio exercises. This will make you feel tired quickly, so take rest when needed, but make sure you’re not losing momentum.

 

EVOLUTION – CARDIO-BODYWEIGHT TIMED CIRCUIT

  • 6 exercises
  • Duration: 1 round as fast as possible
  • Equipment: Rower, Bike, Treadmill, high bar. For beginner level – TRX, box

 

1. ROW

Row for 1km.

2. PULL-UPS

Perform 30 pull-ups (beginner level: 30 TRX rows; intermediate level: 30 band-assisted pull-ups).

  • Pull chin to bar
  • Perform butterfly pull up, if possible
  • Aim for unbroken set; or perform in sets of 5 reps

3. CYCLE

Cycle for 1km.

4. PUSH-UPS

Do 40 push-ups (beginner level: 40 box push-ups).

  • Maintain your body straight
  • Aim for unbroken set; or perform in sets of 5/10 reps

5. RUNNING

Run for 1km.

6. SQUATS

Perform 50 squats.

  • Maintain good form; thighs must drop below horizontal
  • Aim for unbroken set; or perform in sets of 10 reps

 

Find more EVO workouts here:

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