ALL LEVELS / circuit workout /strength and endurance / for time
Equipment: kettlebell (16kg men, 12kg women), rower
Devil is on our side for this month’s WOM: El Diablo. This circuit workout combines strength, endurance, coordination, and above all – staying power.
It consists of 10 exercises performed back to back for time. Rest as long as you need to between exercises and rounds – just to forget to register your total completion time.
The 10 exercises are performed in the following order:
- 50 squats
- 40 scissor kicks
- 30 lunges (alternate legs)
- 20 kettlebell swings (16kg, 12kg women)
- 10 burpees
- 20 kettlebell swings (16kg men, 12kg women)
- 30 lunges (alternate legs)
- 40 scissor kicks
- 50 squats
- 1km row
EL DIABLO: A CIRCUIT WORKOUT
A circuit workout that combines strength, endurance, coordination, and above all – staying power. Here is our workout of the month named El Diablo.
SCALING
There is no scaling for this circuit workout – all levels can perform it. However, if you are new to this type of high-intensity training, try to break down each exercise into manageable repetition blocks. However, if you have enough experience performing these movements, aim to go unbroken on your reps.
A final bit of advice – pace yourself at the beginning. Remember that although the reps are descending, they ascend in the last half of this circuit workout. Therefore, it may be wise to maintain a constant pace throughout it. Don’t forget those rest periods will be necessary to allow your heart rate to recover for the next set.
As your fitness improves, you will be able to push yourself further each time you perform the workout.
EXERCISES
1. SQUATS
50 reps
- Keep core tight.
- Drive hips up.
- Weight through the center of the feet.
2. SCISSOR KICKS
40 reps
- Keep core tight.
- Push low back into the floor.
- Rapidly drive arm and leg.
3. LUNGES
30 reps
- Keep core tight.
- Knee over toes.
- Push off the front leg.
4. KETTLEBELL SWINGS
20 reps
- Keep core tight.
- Drive hips up.
- Squeeze shoulder blades together.
5. BURPEES
10 reps
- Keep core tight.
- Push hands into the floor.
- Drive hips up.
6. KETTLEBELL SWINGS
20 reps
- Keep core tight.
- Drive hips up.
- Squeeze shoulder blades together.
7. LUNGES
30 reps
- Keep core tight.
- Knee over toes.
- Push off the front leg.
8. SCISSOR KICKS
40 reps
- Keep core tight.
- Push low back into the floor.
- Rapidly drive arm and leg.
9. SQUATS
50 reps
- Keep core tight.
- Drive hips up.
- Weight through the center of the feet.
10. 1 KM ROW
Did you like this circuit workout? Find more EVO workouts here:
- 14-minute full-body workout
- 3 Tabata workouts
- 20-minute gymnastics workout
- 20-minute bodyweight balance workout
- 12-minute kettlebell workout
- 15-minute bodyweight workout for strength, power and speed
- 10-minute high intensity workout
- 17-minute whole-body workout
- 12-minute strength and endurance workout
- 15-minute circuit training
- Strength and endurance circuit workout for time
- Strength and endurance bodyweight workout for time
- Push pull squat workout
