{"id":57143,"date":"2018-12-05T00:00:00","date_gmt":"2018-12-04T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/cardio-bodyweight-circuit-evo-lution\/"},"modified":"2018-12-05T00:00:00","modified_gmt":"2018-12-04T23:00:00","slug":"cardio-bodyweight-circuit-evo-lution","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/cardio-bodyweight-circuit-evo-lution\/","title":{"rendered":"A Cardio-Bodyweight Circuit to Follow The EVO-lution"},"content":{"rendered":"<p style=\"text-align: justify\">Ready to try something new? This month, EVO brings you <strong>a<\/strong> <strong>cardio-bodyweight metabolic conditioning workout<\/strong>. If you&#8217;re onto testing your strength and endurance, this is the perfect workout for you. It consists of a simple circuit of 6 exercises performed once and timed.<\/p>\n<p style=\"text-align: justify\"><strong>Here&#8217;s the plan:<\/strong><\/p>\n<ol>\n<li style=\"text-align: justify\">Row for 1km.<\/li>\n<li style=\"text-align: justify\">Perform 30 pull-ups (beginner level: 30 TRX rows; intermediate level: 30 band-assisted pull-ups).<\/li>\n<li style=\"text-align: justify\">Cycle for 1km.<\/li>\n<li style=\"text-align: justify\">Do 40 push-ups (beginner level: 40 box push-ups).<\/li>\n<li style=\"text-align: justify\">Run for 1km.<\/li>\n<li style=\"text-align: justify\">Perform 50 squats.<\/li>\n<\/ol>\n<p style=\"text-align: justify\">After you start the stopwatch, your goal is to complete the circuit of 6 exercises <strong>as fast as possible<\/strong>. When you feel capable of pushing it even further, aim for a whole performance, meaning you should perform continuous repetitions with no pause in between. If you think you&#8217;re not just there yet, break up your sets into manageable reps &#8211; e.g. sets of 5 or 10 for each exercise.<\/p>\n<p style=\"text-align: justify\">This workout focuses on the <strong>basic skills<\/strong> of pushing, pulling and squatting, interspersed with cardio exercises. This will make you feel tired quickly, so take rest when needed, but make sure you&#8217;re not losing momentum.<\/p>\n<h2>EVO-lution<\/h2>\n<p><strong>Moderate-hard workout <\/strong>\/ cardio-bodyweight \/ timed circuit<br \/>\n6 exercises, 1 round only<br \/>\nEquipment: Rower, Bike, Treadmill, High bar<\/p>\n<p>&nbsp;<\/p>\n<h2>ROW<\/h2>\n<p><strong>1km<\/strong><\/p>\n<h2>PULL UP<\/h2>\n<p><strong>30 reps<\/strong><\/p>\n<ul>\n<li>Pull chin to bar<\/li>\n<li>Perform butterfly pull up, if possible<\/li>\n<li>Aim for unbroken set; or perform in sets of 5 reps<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Pull up\" src=\"https:\/\/player.vimeo.com\/video\/194348767?h=dcdb6fde1e&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h2>CYCLE<\/h2>\n<p><strong>1km<\/strong><\/p>\n<h2>PUSH UP<\/h2>\n<p><strong>40 reps<\/strong><\/p>\n<ul>\n<li>Maintain your body straight<\/li>\n<li>Aim for an unbroken set; or perform in sets of 5\/10 reps<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Push up\" src=\"https:\/\/player.vimeo.com\/video\/193039660?h=d2a8155cef&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h2>RUN<\/h2>\n<p><strong>1km<\/strong><\/p>\n<h2>SQUAT<\/h2>\n<p><strong>50 reps<\/strong><\/p>\n<ul>\n<li>Maintain good form; thighs must drop below horizontal<\/li>\n<li>Aim for an unbroken set; or perform in sets of 10 reps<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Deep squat\" src=\"https:\/\/player.vimeo.com\/video\/193041551?h=18b70ea278&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<p><strong>TRY ALSO:<\/strong><\/p>\n<p><a href=\"https:\/\/evofitness.ch\/bag-of-tricks\/\">WORKOUT OF THE MONTH: BAG OF TRICKS<\/a><\/p>\n<p><a href=\"https:\/\/evofitness.ch\/fantastic-4-circuit\/\">FANTASTIC 4: HIGH-INTENSITY AND TIMED CIRCUIT <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ready to try something new? This month, EVO brings you a cardio-bodyweight metabolic conditioning workout. If you&#8217;re onto testing your&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57144,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"EVO-lution is a whole-body cardio-bodyweight workout to test your strength and endurance. This simple circuit takes your workouts to another level.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,137,139,143,171,414],"class_list":["post-57143","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-bodyweight","tag-endurance","tag-strength","tag-tutorial","tag-cardio"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57143","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57143"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57143\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57144"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57143"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57143"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57143"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}