• MyEVO
    • FAQ
    • Insurance refund
    • Careers
    • Contact Us
    Workout of the Month: El DiabloWorkout of the Month: El DiabloWorkout of the Month: El DiabloWorkout of the Month: El Diablo
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVO Academy
      • EVOMOVE
    • Training
      • Training
      • Personal Training
    • CLUBS
      • EVO Basel
      • EVO Bern
      • EVO Fribourg
      • 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: El Diablo

    2nd December 2020
    circuit workout - circuit d'entraînement - Zirkeltraining - Evo Fitness

    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:

    1. 50 squats
    2. 40 scissor kicks
    3. 30 lunges (alternate legs)
    4. 20 kettlebell swings (16kg)
    5. 10 burpees
    6. 20 kettlebell swings (16kg men, 12kg women)
    7. 30 lunges (alternate legs)
    8. 40 scissor kicks
    9. 50 squats
    10. 1km row
    Join EVO Fitness

    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:

    WORKOUT OF THE MONTH: FIVE2

    WORKOUT OF THE MONTH: NO ESCAPE

    WORKOUT OF THE MONTH: NO FUSS

    Share
    0

    Recent Posts

    29th June 2022

    5 reasons you don’t see results from working out


    Read more
    full-body Tabata workout
    27th June 2022

    Workout of the week: 20-min full-body Tabata workout


    Read more
    functional full-body workout
    20th June 2022

    Workout of the week: 25-min functional full-body workout


    Read more

    Recent Posts

    • 5 reasons you don’t see results from working out

      5 reasons you don’t see results from working out

      29th June 2022
    • Workout of the week: 20-min full-body Tabata workout

      Workout of the week: 20-min full-body Tabata workout

      27th June 2022
    • Workout of the week: 25-min functional full-body workout

      Workout of the week: 25-min functional full-body workout

      20th June 2022
    • Dynamic warm-up: Definition, benefits and routine

      Dynamic warm-up: Definition, benefits and routine

      15th June 2022
    • Workout of the week: 30-min full-body strength workout

      Workout of the week: 30-min full-body strength workout

      13th June 2022

    EVO SWITZERLAND

    Address of Central Office
    Lifestyle Concept AG
    EVO Fitness Switzerland
    Seestrasse 97, CH-8942 Oberrieden
    Phone French Area: +41 78 657 00 27
    Email French Area: info.fr@evofitness.ch
    Phone German Area: +41 78 750 00 07
    Email German Area: info.de@evofitness.ch

    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