{"id":43308,"date":"2018-12-05T04:00:33","date_gmt":"2018-12-05T03:00:33","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/cardio-bodyweight-circuit\/"},"modified":"2018-12-05T04:00:33","modified_gmt":"2018-12-05T03:00:33","slug":"cardio-bodyweight-circuit","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/cardio-bodyweight-circuit\/","title":{"rendered":"Workout of the month: A cardio-bodyweight circuit to start your EVOlution"},"content":{"rendered":"<p><strong>Moderate-hard workout \/ cardio-bodyweight \/ timed circuit<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Ready to try something new? This month, EVO brings you a <strong>cardio-bodyweight metabolic conditioning workout.<\/strong> If you&#8217;re onto testing your <strong>strength and endurance<\/strong>, this is the perfect workout for you. It consists of a simple circuit of 6 exercises performed once and timed.<\/p>\n<p>After you start the stopwatch, your goal is to <strong>complete the circuit of 6 exercises as fast as possible.<\/strong> 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&#8217;re not just there yet, break up your sets into manageable reps &#8211; e.g. sets of 5 or 10 for each exercise.<\/p>\n<p>This workout focuses on the basic skills of <strong>pushing, pulling and squatting, interspersed with cardio exercises.<\/strong> This will make you feel tired quickly, so take rest when needed, but make sure you&#8217;re not losing momentum.<\/p>\n<p>&nbsp;<\/p>\n<h2>EVOLUTION &#8211; CARDIO-BODYWEIGHT TIMED CIRCUIT<\/h2>\n<ul>\n<li>6 exercises<\/li>\n<li>Duration: 1 round as fast as possible<\/li>\n<li>Equipment: Rower, Bike, Treadmill, high bar. For beginner level &#8211; TRX, box<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>1. ROW<\/h3>\n<p>Row for 1km.<\/p>\n<h3><span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/194348767\/dcdb6fde1e\">2. PULL-UPS<\/a><\/span><\/h3>\n<p>Perform 30 pull-ups (beginner level: 30 TRX rows; intermediate level: 30 band-assisted pull-ups).<\/p>\n<ul>\n<li>Pull chin to bar<\/li>\n<li>Perform butterfly pull up, if possible<\/li>\n<li>Aim for unbroken set; or perform in sets of 5 reps<\/li>\n<\/ul>\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>3. CYCLE<\/h3>\n<p>Cycle for 1km.<\/p>\n<h3><span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/193039660\/d2a8155cef\">4. PUSH-UPS<\/a><\/span><\/h3>\n<p>Do 40 push-ups (beginner level: 40 box push-ups).<\/p>\n<ul>\n<li>Maintain your body straight<\/li>\n<li>Aim for unbroken set; or perform in sets of 5\/10 reps<\/li>\n<\/ul>\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>5. RUNNING<\/h3>\n<p>Run for 1km.<\/p>\n<h3><span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/193041551\/18b70ea278\">6. SQUATS<\/a><\/span><\/h3>\n<p>Perform 50 squats.<\/p>\n<ul>\n<li>Maintain good form; thighs must drop below horizontal<\/li>\n<li>Aim for unbroken set; or perform in sets of 10 reps<\/li>\n<\/ul>\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<p>&nbsp;<\/p>\n<h4>Find more EVO workouts here:<\/h4>\n<ul>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/core-bag-emom-workout\/\">Core bag EMOM workout<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/bodyweight-circuit-fantastic-4\/\">Bodyweight circuit<\/a><\/span><\/li>\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\/\">10-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><a href=\"https:\/\/evofitness.at\/en\/workout-month-jump-start-hiit-workout\/\"><span style=\"text-decoration: underline;\">Jumping HIIT workout<\/span><\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Moderate-hard workout \/ cardio-bodyweight \/ timed circuit &nbsp; Ready to try something new? This month, EVO brings you a cardio-bodyweight&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43309,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"A cardio-bodyweight circuit to start your EVOlution | EVO Fitness","_seopress_titles_desc":"Ready to try something new? Try this is a whole-body cardio-bodyweight workout to test your strength and endurance. Start the workout now!","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[175,176,177,178,180,225,414,113,117,120,126,139,143,168],"class_list":["post-43308","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-circuit","tag-fitness-training","tag-functional","tag-high-intensity","tag-training","tag-core","tag-cardio","tag-exercise","tag-movement","tag-power","tag-workout","tag-endurance","tag-strength","tag-bodyweight-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43308","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=43308"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43308\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43309"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43308"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43308"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43308"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}