• MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVO Academy
      • EVOMOVE
    • Training
      • Training
      • Personal Training
    • CLUBS
      • EVO Basel
      • EVO Bern
      • EVO Geneva Acacias
      • EVO Geneva Eaux-Vives CEVA
      • EVO Geneva Rue de Lausanne
      • EVO Lucerne
      • EVO Zurich Enge
      • EVO Zurich Oerlikon
      • EVO Zurich Schaffhauserstrasse
    • Blog
    • Join now
    • Free trial
    EN
    • FR
    • DE
    ✕

    Workout of the Month: X Marks the Spot

    2nd December 2019
    circuit training - circuit d'entraînement - Zirkeltraining - evofitness

    ALL LEVELS / circuit training for strength, power and endurance / 15 mins
    Equipment: TRX, 3kg Med Ball, Plyo Box, 10kg Core Bag

    All I want for Christmas is a circuit training session. 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.

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

    The 10 exercises are performed in the following order:

    1. Jumping jacks
    2. Push up (full position or kneeling)
    3. Box jump
    4. Scissor kicks
    5. Squat
    6. TRX row
    7. Floor bridge
    8. Lunge jump
    9. Core bag deadlift to row
    10. Med ball tornado
    Trial


    X marks the spot – circuit training scaling

    There is no scaling for this workout – everyone can perform it. However, if you are new to circuit training, 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.

    A final bit of advice – the pace is essential, but the technique is better. Sixty seconds will begin to feel like an eternity if you start too fast. Of course, feel free to push yourself on the exercises you are strong at, but hold back on weaker exercises – and instead focus on proper technique. Don’t forget that the 30 sec rest periods will be necessary to allow your heart rate to recover before the next exercise.

    As your fitness improves, you will be able to push yourself further each time you perform the workout.


    Circuit training


    JUMPING JACKS

    • Keep core and glutes tight.
    • Land on balls of the feet.
    • Maintain a fast rhythm.


    Time: 60 secs Rest: 30 secs

    PUSH UPS

    • Keep core and glutes tight.
    • Shoulder over wrists.
    • Body in straight line.

    Time: 60 secs Rest: 30 secs

    BOX JUMP

    • Keep core tight.
    • Drive hips up.
    • Bend knees on landing.

    Time: 60 secs Rest: 30 secs

    SCISSOR KICKS

    • Keep core tight.
    • Push low back into floor.
    • Rapidly drive arm and leg.

    Time: 60 secs Rest: 30 secs

    SQUAT

    • Keep core tight
    • Drive hips up.
    • Weight trough centre of the feet.

    Time: 60 secs Rest: 30 secs

    TRX ROW

    • Keep core and glutes tight.
    • Squeeze shoulder blades together.
    • Body in straight line.

    Time: 60 secs Rest: 30 secs

    FLOOR BRIDGE

    • Keep core tight.
    • Push arms into floor.
    • Drive hips up.

    Time: 60 secs Rest: 30 secs

    LUNGE JUMP

    • Keep core tight.
    • Push off front leg.
    • Drive hips up.

    Time: 60 secs Rest: 30 secs

    CORE BAG DEADLIFT TO ROW

    • Keep core tight.
    • Squeeze shoulder blades together.
    • Weight trough centre of feet.

    Time: 60 secs Rest: 30 secs

    MED BALL TORNADO

    • Keep core tight.
    • Squeeze shoulder blades together.
    • Lengthen legs for balance.

    Time: 60 secs Rest: 30 secs

    Total time: 15 mins


    OTHER EXERCISES:

    WORKOUT OF THE MONTH: EL DIABLO

    A BENCHMARK WORKOUT THAT WILL TEST YOUR FITNESS AND STAMINA

    Share
    0

    Recent Posts

    Bodyweight Training
    27th March 2023

    Bodyweight training – 9 benefits & 10 workouts


    Read more
    chest and triceps workout
    24th March 2023

    Workout of the week: 30-min chest and triceps workout 


    Read more
    weighted vests
    22nd March 2023

    5 benefits of weighted vests


    Read more

    Recent Posts

    • Bodyweight training – 9 benefits & 10 workouts

      Bodyweight training – 9 benefits & 10 workouts

      27th March 2023
    • Workout of the week: 30-min chest and triceps workout 

      Workout of the week: 30-min chest and triceps workout 

      24th March 2023
    • 5 benefits of weighted vests

      5 benefits of weighted vests

      22nd March 2023
    • Workout of the week: 20-min superset workout

      Workout of the week: 20-min superset workout

      20th March 2023
    • Workout of the week: 10-min no-equipment cardio workout

      Workout of the week: 10-min no-equipment cardio workout

      10th March 2023

    EVO SWITZERLAND

    Address of Central Office
    Lifestyle Concept AG
    EVO Fitness Switzerland
    Seestrasse 97, CH-8942 Oberrieden
    Email French Area: [email protected]
    Email German Area: [email protected]

    MEMBERS

    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and exclusive 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 | Privacy Policy | Cookie Policy
    EN
    • EN
    • FR
    • DE
    • MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us