Moderate-hard workout / barbell +strips + bodyweight / 16 mins Tabata 4 exercises As many reps In 20 seconds 8 rounds each exercise Equipment: barbell, , bodyweight Strength 7/10 Power 7/10 Endurance 8/10 Speed 7/10 Agility 7/10 Coordination 7/10 Balance 6/10 Flexibility 5/10 DESCRIPTION EVO training is about simplicity. If you are finding traditional training a […]

Moderate-hard workout / barbell +strips + bodyweight / 16 mins Tabata
4 exercises
As many reps In 20 seconds
8 rounds each exercise
Equipment: barbell, , bodyweight
Strength 7/10
Power 7/10
Endurance 8/10
Speed 7/10
Agility 7/10
Coordination 7/10
Balance 6/10
Flexibility 5/10

DESCRIPTION
EVO training is about simplicity. If you are finding traditional training a little boring, over-complicated and
un motivating, you will love this simple high Intensity program. No frills, no spills – just low tech, high
effect! You will need a barbell, strips to hold the bar and your own weigth. Organize your space so you have
easy access to this equipement, without having to travel too far.

The Tabata workout is done doing 8 round in 4 minutes (20 seconds of exercise for 10 seconds rest). Try to
improve your performance each time you come to EVO. Compete against your friends and other
members, and don’t forget to post your scores on social media.
Finally, don’t be fooled by the apparent simplicity of this Tabata- 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.

BUNNY HOPS
20 Seconds workout, maximum reps; 10 seconds rest; 8 rounds, 4 minutes

  • From a squat position, with the hands held on the floor, jump with the feet held tightly and the knees bent

BURPEE PULL UP
20 Seconds workout, maximum reps; 10 seconds rest; 8 rounds, 4 minutes

  • With a small jump, grab the bar and pull your weigh until the bar reaches, at least, your chin (you can pull until you reach your chest)
  • Form the moment you touch the floor, keep bending your knees until your hands touch the floor
  • With the hands well stable, do a small jump and extend your body, performing a horizontal plank supported on hands and feet
  • Push your knees against your chest and move to a vertical squat position

PUSH-UP EXPLOSIVE
20 Seconds workout, maximum reps; 10 seconds rest; 8 rounds, 4 minutes

  • with your trunk as a plank apply an extremely explosive extension of your arms, so powerful that your hands disconnect from the floor (you can clap your hands if you can have enough space above your chest)
  • Land your hands on the floor a decelerate the movement until your chest achieve just few inches from the floor

LUNGE JUMP WITH ROTATION
20 Seconds workout, maximum reps; 10 seconds rest; 8 rounds, 4 minutes

  • Stand in front the bar, with your feet on the width of your hips and one foot in front of the other, like a giant step
  • With the trunk highly stable, do a small jump, switch the legs and twist your trunk to the opposite side