• My EVO
    • FAQ
    • Careers
    • Contact Us
    Workout of the month: Devil’s AdvocateWorkout of the month: Devil’s AdvocateWorkout of the month: Devil’s AdvocateWorkout of the month: Devil’s Advocate
    • 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: Devil’s Advocate

    17th August 2017
    Workout of the month

    Moderate-hard workout / cardio + bodyweight circuit / 20 mins

    A moderate level circuit performed for time, using a combination of cardio and bodyweight exercises.

    DESCRIPTION

    If you find long duration cardio training a little boring, then you’re in for a treat! This workout will still give you a cardio fix, but with combined bodyweight movements.

    In true EVO style, this workout is simple, or as we say – lo-tech, hi-effect. For maximum impact, it takes place in the cardio area. You will need a treadmill, bike and rower. In between each cardio exercise, you will need a small amount of space to perform bodyweight exercises. As a suggestion (and where possible) use the treadmill and bike at the end of the row – this will minimise transition between exercises.

    The workout is done for time. This means that you should move as quickly as possible through the exercise sequence. Start your timer at the beginning, then stop after 5 rounds to get your time. Try to improve you time each time you come to EVO. Compete against your friends and other members, and don’t forget to post your scores on social media.

    The one thing you cannot change in this workout is the cardio exercises – this is a set time (1 min). The real strategy is in how much rest you take at the end of each round – this is entirely your decision. The clock will keep running, so don’t take too much. Too little rest may result in early fatigue!

    Finally, don’t be fooled by the apparent simplicity of this workout – each preceding exercise is designed to challenge the next one. And did we mention that blood flow is being moved quickly from upper to lower body, so your heart rate will rise very quickly! For motivation, partner up with a buddy and compete against each other. Remember, EVO training is about skill, so focus on good movement technique, whilst moving as fast as possible.

    EXERCISES

    6 exercises

    5 rounds for time

    Equipment: treadmill, bike, rower

     

    DEEP SQUAT

    6 reps

    Bend down dropping the butt as close to the floor as comfortable. Keep core tight and drive hips up. As a progression, raise arms overhead.

    TREADMILL RUN

    1 min

    8kph

     

    PUSH UP

    6 reps

    Keep body in straight line and lower to the floor. Keep core and glutes tight, shoulders over wrists, and push up. Make the exercise easier by resting on your knees.

     

    CYCLE (standing)

    1 min

    Moderate resistance

     

    BURPEES

    6 reps

    quickly drop to the floor, keeping core tight. Rapidly push hands into floor, and drive hips up back to standing position. Make the exercise easier by removing the push up and just jumping back to standing.

     

    ROW

    1 min

    Moderate resistance

     

    Don’t forget to share your training experience with us on Facebook and Instagram!

    Enjoy your workout!

     

    Do you already know our article about the importance of functional strength training for your workout?

    Find here our latest Exercise of the week: Deep squat with long post

    Share
    0

    Recent posts

    EVO OPEN DOOR DAYS
    12th October 2017

    EVO OPEN DOOR DAYS RELOADED


    Weiterlesen
    Barbell Workout / Langhantel Workout
    2nd October 2017

    Workout of the Month: 3 of a Kind


    Weiterlesen
    Tutorial: Foam roll - lats
    25th September 2017

    Tutorial: Foam roll – lats


    Weiterlesen

    Recent Posts

    • Workout of the week: 11-minute AMRAP cardio workout

      Workout of the week: 11-minute AMRAP cardio workout

      8th August 2022
    • The importance of proper hydration in fitness

      The importance of proper hydration in fitness

      3rd August 2022
    • Workout of the week: 15-min lower body strength workout 

      Workout of the week: 15-min lower body strength workout 

      1st August 2022
    • 5 reasons why Tabata is the perfect vacation workout

      5 reasons why Tabata is the perfect vacation workout

      27th July 2022
    • Workout of the week: 30-min EMOM full-body workout 

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

      25th July 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