An intense, three-exercise circuit performed for rounds, using just a kettlebell and bodyweight.

Moderate-hard workout / kettle bell + bodyweight circuit / 10 mins

“10-MINUTE MAYHEM” WORKOUT DESCRIPTION

EVO training is about simplicity. If you’re finding traditional training a little boring, over-complicated and unmotivating, you’ll love this simple High Intensity Circuit. No frills, no spills – just low tech, high effect!

You will need a kettle bell (8kg for women and 12kg for men), and a chin up bar (or TRX If you require something easier). Organize your space so you have easy access to this equipment, without having to travel too far.

This high intensity circuit workout is done against the clock – set the timer for 10 minutes. This means that you should move as quickly as possible through the exercise sequence. There are only three exercises, and the objective is to complete as many rounds as possible in 10 minutes. Try to improve your performance each time you come to EVO.

Finally, don’t be fooled by the apparent simplicity of this workout – the reps are increasing as you move through the rounds, and so will your heart rate. For motivation, partner up with a buddy and compete against each other. Remember, EVO training is about skill, so focus on good movement technique, whilst moving as fast as possible.

HIGH INTENSITY CIRCUIT EXERCISES

  • 3 exercises
  • As many rounds as possible in 10 minutes
  • Equipment: kettle bell, chin up bar or TRX, bodyweight

1. BURPEE

5 reps

From standing, drop quickly into a push up position. Perform a push up, then rapidly jump to standing, and repeat for reps.

2. PULL UP or TRX ROW

10 reps

Hang from a chin up bar. Squeeze the shoulder blades and engage the core as you pull the chin to the bar. Return and repeat for reps.

If using TRX, position the key at about 45 degrees under the TRX. Squeeze shoulder blades and engage the core as you pull the handles towards the chest.

3. KETTLE BELL SWING

15 reps

Grab the KB with both hands. Engage the core and set the shoulders. Hinge at the hips and begin swinging the KB through the legs, maintaining a strong torso. Repeat for reps.

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