Workout of the week: Functional circuit workout

19th July 2021

JAKOB RITTER

Personal trainer from Vienna

Jakob is a highly experienced personal trainer who specializes in health and mobility training. He supports his customer with weight loss, as well helps to build a strong muscular body.

Follow him on Instagram: @fitterritter

FUNCTIONAL CIRCUIT WORKOUT

ALL LEVELS / circuit workout / 20 minutes

Equipment: Exercise mat

Any regular gym goer has at one point performed a circuit workout. These training sessions are usually short but intense, requiring you to complete each exercise set before moving on to the next one.

Since there is limited to no rest between the sets, this means your heart rate will go up. And that will happen while combining a mix of endurance and strength exercises. What’s not to love about it?

Today’s session checks all the above boxes. It’s a functional circuit workout designed by Jakob Ritter, a personal trainer from Vienna and our dear friend. You’ll be performing 5 exercises, 3 sets each — you’ll have to complete each of the latter before moving to the next exercise.

Bend over push-up – 12 reps
Plank to triceps extension – 10 reps
Bridge to leg raise – 12 reps each side
Diagonal superman – 12 reps each side
Squat to lunge – 8 reps

Ready? Let start the circuit!

WORKOUT SETUP

5 exercises
8-12 reps, depending on the exercise
3 sets each exercise
Equipment: Exercise mat

WORKING OUT FROM HOME? NO PROBLEM.

EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.

WORKOUT EXERCISE LIST

3 sets each, before moving to the next exercise

1 – BEND OVER PUSH-UP

12 reps

Place a mat on the floor and stand up tall at one edge. This will be the starting position.
Bend over and slowly crawl forward until you’re in a push-up position.
Do a push-up and crawl back up into the starting position.
Repeat.

2 – PLANK TO TRICEPS EXTENSION

10 reps

Place a mat on the ground and arrange yourself up in a plank position as indicated in the video. This will be the starting position.
Extend you’re your arms until your elbows are almost locked out. Hold the top position for a brief second.
Now slowly return back to the starting position.
Repeat.

3 – BRIDGE TO LEG RAISE

12 reps each side

Place yourself flat on a mat with one knee angled.
Now push your glutes off the ground by flexing them.
While keeping your glutes in the air perform a leg raise.
Perform 12 reps on one side and repeat on the other.

4 – DIAGONAL SUPERMAN

12 reps each side

Start facing down on a mat with your arms and legs extended as indicated in the video. This will be the starting position.
Now raise one arm and the opposite leg of the floor.
Hold the top position for a brief moment. Now return to the starting position.
Repeat for the other side and perform 12 reps on each side.