Devil is on our side for this month’s WOM: El Diablo. This circuit workout combines strength, endurance, coordination, and above all – staying power.
It consists of 10 exercises performed back to back for time. Rest as long as you need to between exercises and rounds – just to forget to register your total completion time.
The 10 exercises are performed in the following order:
- 50 squats
- 40 scissor kicks
- 30 lunges (alternate legs)
- 20 kettlebell swings (16kg)
- 10 burpees
- 20 kettlebell swings (16kg men, 12kg women)
- 30 lunges (alternate legs)
- 40 scissor kicks
- 50 squats
- 1km row
SCALING
There is no scaling for this workout – 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.
A final bit of advice – 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’t forget those rest periods will be necessary to allow your heart rate to recover for the next set.
As your fitness improves, you will be able to push yourself further each time you perform the workout.
50 Squats
- Keep core tight.
- Drive hips up.
- Weight through centre of the feet.
40 Scissor kicks
- Keep core tight.
- Push low back into floor.
- Rapidly drive arm and leg.
30 Lunges
- Keep core tight.
- Knee over toes.
- Push off front leg.
20 Kettlebell swings
- Keep core tight.
- Drive hips up.
- Squeeze shoulder blades together.
10 Burpees
- Keep core tight.
- Push hands into floor.
- Drive hips up.
20 Kettlebell swings
- Keep core tight.
- Drive hips up.
- Squeeze shoulder blades together.
30 Lunges
- Keep core tight.
- Knee over toes.
- Push off front leg.
40 Scissor kicks
- Keep core tight.
- Push low back into floor.
- Rapidly drive arm and leg.
50 Squats
- Keep core tight.
- Drive hips up.
- Weight through centre of the feet.
1 km row
OTHER EXERCISES:
