Workout: evolutionSIX Method

esix

At the time of writing this program, I have been personally training individuals and small groups in a private fitness setting for just over 12 years. Within that time I have come across and used countless training methods on my clients while developing a few of my own.

I am the most thrilled about the method of Evolution SIX. I developed this program to be time efficient, motivational and most importantly, result oriented.
The original reason as to why I developed Evolution SIX as a training method is so that my clients would have an easy to follow system that they could perform away from our training sessions. The strategy needed to be simple to understand while accessible to anyone at any time with minimal equipment.
Now, although there is nothing revolutionary about this system and nothing particularly new here, there was a lot of thought along with a great deal of trial and error that was put into this system to get it just right.
While developing this a wanted to satisfy 2 criteria.
1) The workout needed to consist of exactly six exercises.
2) By the end of the workout, a total of 30 sets should be completed.
Why SIX exercises and why 30 sets?
Well, through my years of training and with all the up to date research available, 6 total exercises performed and a total of 30 sets per session seems to yield great results.
This method is designed to follow a 5 – 10 minute warm up.
Here’s how it works…
Choose SIX exercise that can be broken down into 2 mini circuits of 3 exercises each. You can perform each exercise for time, or for a goal repetition. I personally like to work against a timer as it sets a nice tempo. For this example, circuit one will be for time while circuit two will be for repetitions.
We will use the following 2 mini circuits as an illustration:
Circuit One:

  • Pushups (30 sec.)
  • squats (45 sec.)
  • Plank (1 minute)

Circuit Two:

  • Dumbell Curl/Press Combo (15 reps)
  • Alternating Lunges (12 reps each leg)
  • Jump-Rope (100 turns)

So, you would perform circuit one 3X with no breaks in between the exercises. At the end of this mini circuit, you would have completed 9 total sets of exercise.
After a short break, you would complete circuit two 3X.
One more short break and you would now complete 2 full circuits of the above exercises combined. so, you would perform

  • Pushups (30 sec.)
  • squats (45 sec.)
  • Plank (1 minute)
  • Dumbell Curl/Press Combo (15 reps)
  • Alternating Lunges (12 reps each leg)
  • Jump-Rope (100 turns)

This final circuit will give you an additional 12 sets. this combined with the 9 sets performed during mini circuit one, and 9 sets during mini circuit two brings you to a total of 30 total sets.
Now, either perform a 5 minute cool down or end strong with one of these workout finishers.

JUMP-ROPE CHALLENGE >