{"id":43584,"date":"2020-12-02T04:00:54","date_gmt":"2020-12-02T03:00:54","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/el-diablo-circuit-workout\/"},"modified":"2020-12-02T04:00:54","modified_gmt":"2020-12-02T03:00:54","slug":"el-diablo-circuit-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/el-diablo-circuit-workout\/","title":{"rendered":"Workout of the month: El Diablo"},"content":{"rendered":"\n

ALL LEVELS \/ circuit workout \/strength and endurance \/ for time<\/strong><\/p>\n\n\n\n

Equipment<\/strong>: kettlebell (16kg men, 12kg women), rower<\/p>\n\n\n\n

<\/div>\n\n\n\n

Devil is on our side for this month’s\nWOM: El Diablo. This circuit\nworkout combines strength, endurance,\ncoordination, and above all \u2013 staying power. <\/p>\n\n\n\n

It consists of 10 exercises performed\nback to back for time. Rest as long as you need to between exercises and rounds\n\u2013 just to forget to register your total completion time.<\/p>\n\n\n\n

The 10 exercises are performed in the following order:<\/p>\n\n\n\n

  1. 50 squats<\/a><\/li>
  2. 40 scissor kicks<\/a><\/li>
  3. 30 lunges<\/a> (alternate legs)<\/li>
  4. 20 kettlebell swings<\/a> (16kg, 12kg women)<\/li>
  5. 10 burpees<\/a><\/li>
  6. 20 kettlebell swings (16kg men, 12kg women)<\/li>
  7. 30 lunges (alternate legs)<\/li>
  8. 40 scissor kicks<\/li>
  9. 50 squats <\/li>
  10. 1km row<\/li><\/ol>\n\n\n\n\n\n
    <\/div>\n\n\n\n

    EL DIABLO: A CIRCUIT WORKOUT<\/h2>\n\n\n\n

    A circuit workout that combines strength, endurance, coordination, and above all \u2013 staying power. Here is our workout of the month named El Diablo.<\/p>\n\n\n\n

    SCALING<\/h2>\n\n\n\n

    There is no scaling for this circuit workout \u2013 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. <\/p>\n\n\n\n

    A final bit of advic<\/strong>e \u2013 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\u2019t forget those rest periods will be necessary to allow your heart rate to recover for the next set. <\/p>\n\n\n\n

    As your fitness improves, you will be able to push yourself further each time you perform the workout.<\/p>\n\n\n\n

    <\/div>\n\n\n\n

    EXERCISES<\/h2>\n\n\n\n

    1. SQUATS<\/a><\/h4>\n\n\n\n

    50 reps <\/strong><\/p>\n\n\n\n

    • Keep core tight. <\/li>
    • Drive hips up. <\/li>
    • Weight through the center of the feet. <\/li><\/ul>\n\n\n\n
      \n