• 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: Tough Enough

    3rd February 2020
    whole-body workout - entraînement complet du corp - Ganzkörperworkout - evofitness

    ALL LEVELS / whole-body workout for strength and endurance / 17 mins
    Equipment: high bar, exercise mat

    This month we bring a whole-body workout that will test your endurance, strength, technique and mental toughness. Tough enough to perform it? Tough enough consists of 5 bodyweight exercises – each performed for 5,4,3,2 and 1 minute with a 30-second rest in between. Total time –17 minutes.

    The 5 exercises are performed in the following order, taking a 30-second rest after each one:

    1. Squat – 5 mins
    2. Push-up (or kneeling push-up) – 4 mins
    3. Pull-up (or TRX row) – 3 mins
    4. V-sit – 2 mins
    5. Burpees (or mountain climbers) – 1 min
    Trial


    SCALING A WHOLE-BODY WORKOUT

    While the above exercises do not involve any additional weight, some of them can be scaled down if you are a beginner. The scaled version of the exercise is shown in brackets above.

    The focus of this workout is on higher repetitions which will test your work capacity and push you to your limits. Whether you are an experienced exerciser or a beginner, choose a pace that will allow you to concentrate on speed without compromising technique. For example, most people can squat well, so you may want to go for sets of 25 before pausing for rest – don’t forget that 5 mins will feel like a long time, so don’t burn out too early. Consistency is the key. Take the 30sec rest after each exercise if you need to, otherwise, feel free to continue at your own pace.

    As your fitness improves, you will be able to push yourself further each time you perform the workout and perform more reps before pausing for rest. By way of benchmarking your progress, make a mental note of the total number of reps at the end.

    Time to try this whole-body workout to challenge your endurance.


    1. SQUAT

    Time: 5 minutes Rest: 30 secs

    • Keep core tight.
    • Drive hips up.
    • Weight through the center of the feet.

    2. PUSH UPS

    Time: 4 minutes Rest: 30 secs

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

    3. PULL UP

    Time: 3 minutes Rest: 30 secs

    • Keep core and glutes tight.
    • Squeeze shoulder blades together.
    • Maintain shape.

    4. V-SIT

    Time: 2 minutes Rest: 30 secs

    • Keep core tight.
    • Push low back into the floor.
    • Keep arms and legs straight.

    5. BURPEE

    Time: 1 minute Rest: 30 secs

    • Keep core tight.
    • Push hands into the floor.
    • Drive the hips up.

    OTHER EXERCISES:

    WORKOUT OF THE MONTH: ARE YOU READY?

    LOSING MOTIVATION? HERE ARE 6 TIPS FOR TRAINING IN WINTER

    Share
    0

    Recent Posts

    superset workout
    20th March 2023

    Workout of the week: 20-min superset workout


    Read more
    Mobility Training - entraînement de mobilité - EVO Fitness
    10th March 2023

    What is mobility training & why it should become part of your routine?


    Read more
    no-equipment cardio workout
    10th March 2023

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


    Read more

    Recent Posts

    • 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
    • What is mobility training & why it should become part of your routine?

      What is mobility training & why it should become part of your routine?

      10th March 2023
    • Workout of the week: 10-min bodyweight cardio workout

      Workout of the week: 10-min bodyweight cardio workout

      6th March 2023
    • Off with the Shoes: Barefoot Workout Benefits

      Off with the Shoes: Barefoot Workout Benefits

      6th 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