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:
- 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
