{"id":43263,"date":"2018-10-17T03:00:35","date_gmt":"2018-10-17T01:00:35","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/bodyweight-circuit-fantastic-4\/"},"modified":"2018-10-17T03:00:35","modified_gmt":"2018-10-17T01:00:35","slug":"bodyweight-circuit-fantastic-4","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/bodyweight-circuit-fantastic-4\/","title":{"rendered":"Workout of the Month: Bodyweight Circuit &#8211; Amazing 4"},"content":{"rendered":"<p><strong>Moderate-hard workout \/ bodyweight circuit \/ 6-12 mins.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Get ready for a lo-tech but a hi-effect <strong>whole-body workout<\/strong> that will test your resilience and power. The Amazing 4 <strong>bodyweight circuit<\/strong> it&#8217;s focused on fundamental yet straightforward movements. This workout will improve your <strong>strength, core stability, endurance and power. <\/strong>Plus, you will not need any complicated equipment &#8211; just you and plenty of focus and grit!\u00a0<strong><br \/>\n<\/strong><\/p>\n<p>Set yourself close to a high bar. You can use box\/platform at hand &#8211; in case you need help reaching the bar. Place an exercise mat on the floor, and you\u2019re ready to go. Simple, right? This is all the equipment you need.<\/p>\n<p>The Amazing 4 bodyweight circuit consists of <strong>4 exercises<\/strong> done back-to-back \u2013 your goal is to complete <strong>six rounds<\/strong>. Start the clock at the beginning and stop when you have finished your rounds. You will feel more fatigued as you end each round &#8211; be sure to take additional rest in between if you need it. If you\u2019re new to high-intensity training, you&#8217;ll find some alternative exercises to perform.<\/p>\n<p>Ideally, the goal is to <strong>improve your performance each time you perform this workout.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h2>AMAZING 4 BODYWEIGHT CIRCUIT SETUP<\/h2>\n<ul>\n<li>4 exercises<\/li>\n<li>6 rounds for time<\/li>\n<li>Equipment: high bar, exercise mat<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><a href=\"https:\/\/vimeo.com\/194348767\/dcdb6fde1e\"><span style=\"text-decoration: underline;\">1. PULL UP<\/span><\/a><\/h3>\n<p><strong>10 reps<\/strong><\/p>\n<ul>\n<li>Jump or step up to the bar, beginning in a dead hang position.<\/li>\n<li>Keeping your elbows close, pull your chest towards the bar, aiming to raise the chin over the bar.<\/li>\n<\/ul>\n<p><strong>Beginner variation:<\/strong> stand on a plyo box under the bar, and jump into the pull up.<\/p>\n<p><iframe loading=\"lazy\" title=\"Pull up\" src=\"https:\/\/player.vimeo.com\/video\/194348767?h=dcdb6fde1e&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h3><span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/193039660\/d2a8155cef\">2. PUSH-UP<\/a><\/span><\/h3>\n<p><strong>10 reps<\/strong><\/p>\n<ul>\n<li>Assume a push-up position with hands underneath your shoulders.<\/li>\n<li>Keeping a straight line along the shoulders, hips and knees, bring the chest towards the floor, before returning to the start position.<\/li>\n<\/ul>\n<p><strong>Beginner variation:<\/strong> perform the push-ups on your knees.<\/p>\n<p><iframe loading=\"lazy\" title=\"Push up\" src=\"https:\/\/player.vimeo.com\/video\/193039660?h=d2a8155cef&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h3><span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/191958196\/66b535b595\">3. V-SIT<\/a><\/span><\/h3>\n<p><strong>10 reps<\/strong><\/p>\n<ul>\n<li>Lie flat on the mat with legs straight and arms by your sides and overhead.<\/li>\n<li>From this position, rapidly bring the arms and legs together, touching your feet with your hands, forming a V-shape.<\/li>\n<li>Keep your back straight and return to starting position in a controlled and smooth way, avoiding jerking.<\/li>\n<li>Return under control and repeat.<\/li>\n<\/ul>\n<p><strong>Beginner variation:<\/strong> bend your legs and position the hands on the side of head. Bring elbows and knees together.<\/p>\n<p><iframe loading=\"lazy\" title=\"V-sit explosive\" src=\"https:\/\/player.vimeo.com\/video\/191958196?h=66b535b595&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h3><span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/193041551\/18b70ea278\">4. SQUAT<\/a><\/span><\/h3>\n<p><strong>10 reps<\/strong><\/p>\n<ul>\n<li>Stand with arms out in front &#8211; hold your hands together if you want to.<\/li>\n<li>Your knees should be in line with your torso.<\/li>\n<li>Keeping your back straight, drop the hips towards the floor, aiming to drop them below the knees.<\/li>\n<li>Make sure your heels are glued to the floor as you squat.<\/li>\n<li>Return and repeat.<\/li>\n<\/ul>\n<p><strong>Beginner variation:<\/strong> drop the hips just until your thighs are parallel with floor.<\/p>\n<p><iframe loading=\"lazy\" title=\"Deep squat\" src=\"https:\/\/player.vimeo.com\/video\/193041551?h=18b70ea278&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h4><\/h4>\n<h4>Find more EVO workouts here:<\/h4>\n<ul>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/trx-bodyweight-workout\/\">Bodyweight and TRX workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/queenax-workout\/\">Queenax workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/kinesis-workout\/\">Kinesis workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/summer-bodyweight-workout\/\">Summer bodyweight workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/glutes-workout\/\">Glutes workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tabata-workout\/\">16-minute Tabata workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/couples-workout-core-stability-strength\/\">Bodyweight workout for couples<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/10-bodyweight-workout\/\">10-minute bodyweight workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/16-minute-tabata-workout\/\">High Intensity Tabata Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/36-minute-leg-workout\/\">Leg workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/kettlebell-core-workout\/\">Kettlebell Core Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/barbell-workout\/\">Barbell Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/10-minute-mayhem\/\">15-Minute High Intensity Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-month-devils-advocate\/\">Cardio Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-movement-balance\/\">Movement Balance Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-core-bag-workout\/\">Core Bag Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-of-the-month-kinesis-core-workout\/\">Kinesis Core Workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/workout-month-jump-start-hiit-workout\/\">HIIT Workout<\/a><\/span><\/li>\n<li><a href=\"https:\/\/evofitness.at\/en\/workout-month-jump-start-hiit-workout\/\"><span style=\"text-decoration: underline;\">Jumping Workout<\/span><\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Moderate-hard workout \/ bodyweight circuit \/ 6-12 mins. &nbsp; Get ready for a lo-tech but a hi-effect whole-body workout that&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43264,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Workout of the Month: Bodyweight Circuit - Amazing 4 | EVO Fitness","_seopress_titles_desc":"Amazing 4 is the perfect solution to give your training a boost. It&#039;s a bodyweight circuit that combines strength, core stability, endurance and power.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[176,177,178,180,225,113,117,126,137,139,143,168,175],"class_list":["post-43263","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-fitness-training","tag-functional","tag-high-intensity","tag-training","tag-core","tag-exercise","tag-movement","tag-workout","tag-bodyweight","tag-endurance","tag-strength","tag-bodyweight-training","tag-circuit"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43263","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43263"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43263\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43264"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43263"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43263"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43263"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}