{"id":43596,"date":"2019-12-02T04:00:12","date_gmt":"2019-12-02T03:00:12","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/15-minute-circuit-training\/"},"modified":"2019-12-02T04:00:12","modified_gmt":"2019-12-02T03:00:12","slug":"15-minute-circuit-training","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/15-minute-circuit-training\/","title":{"rendered":"Workout of the Month: X Marks the Spot"},"content":{"rendered":"\n

ALL LEVELS \/ circuit training for strength, power and endurance \/ 15 mins<\/strong><\/p>\n\n\n\n

Equipment<\/strong>: TRX, 3kg Med Ball, Plyo Box, 10kg Core Bag<\/p>\n\n\n\n

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All I want for Christmas is a circuit training session. <\/strong>Well, you’re lucky because Santa Claus arrived early this year and brought “X marks the spot”: a high-intensity circuit for time. Open the gift and try this 10-exercise workout to challenge your strength, power and endurance. <\/p>\n\n\n\n

X marks the spot consists of 10 exercises <\/strong>\u2013 each performed for 60 seconds with a 30-second rest in between. The full circuit should be done in just under 15 minutes. <\/strong>This is an excellent workout if you want to hit every body part with intensity, in a short time. <\/p>\n\n\n\n

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

  1. Jumping jacks<\/a><\/li>
  2. Push up<\/a> (full position or kneeling)<\/li>
  3. Box jump<\/a><\/li>
  4. Scissor kicks<\/a><\/li>
  5. Squat<\/a> <\/li>
  6. TRX row<\/a><\/li>
  7. Floor bridge<\/a><\/li>
  8. Lunge jump<\/a><\/li>
  9. Core bag deadlift to row<\/a><\/li>
  10. Med ball tornado<\/a><\/li><\/ol>\n\n\n\n
    \"evo<\/a><\/figure>\n\n\n\n
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    X MARKS THE SPOT – CIRCUIT TRAINING<\/h2>\n\n\n\n

    SCALING<\/h3>\n\n\n\n

    There is no scaling for this workout \u2013 everyone can perform it.<\/strong> However, if you are new to circuit training, you should think about your pace during each exercise and rest if you need it. If you are active in these movements, aim to go unbroken for the entire 60 seconds. <\/strong><\/p>\n\n\n\n

    A final bit of advice <\/strong>\u2013 the pace is essential, but the technique is better. Sixty seconds will begin to feel like an eternity if you start too fast.<\/strong> Of course, feel free to push yourself on the exercises you are strong at, but hold back on weaker exercises \u2013 and instead focus on proper technique. Don\u2019t forget that the 30 sec rest periods will be necessary to allow your heart rate to recover before the next exercise. <\/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<\/h3>\n\n\n\n

    1. JUMPING JACKS<\/a><\/h4>\n\n\n\n

    60 seconds with a 30-second rest<\/strong><\/p>\n\n\n\n

    • Keep core and glutes tight.<\/li>
    • Land on balls of the feet.<\/li>
    • Maintain a fast rhythm. <\/strong><\/li><\/ul>\n\n\n\n
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