TOMMY HERKE Personal trainer from Vienna Tommy is a health and strength coach and a future physiotherapist. He used to be a competitive athlete in multiple sports, which led him to explore movement and training in many different ways. His coaching focuses on finding individual strengths and opportunities, allowing everybody to improve their fitness and work towards their goals. Follow him on Instagram: @tommyherke.training 20-MIN SUPERSET WORKOUT ALL LEVELS / superset workout / 20 minutes Equipment: Hack squat machine, lat pull-down machine, hip thrust machine & incline chest press m ..read more

ALL LEVELS / no-equipment cardio workout / 10 minutes Equipment: Gym mat People have a love-hate relationship with cardio workouts. The good news is: you might not love it, but cardio certainly loves you back. After all, it contributes to a healthy heart and lungs. It helps manage and reduce weight, enhances the immune system and even improves sleep quality. What’s not to love?  After considering this, you really should do this no-equipment cardio workout. It has 5 exercises to perform for 50 seconds, with 10 seconds to rest in between. You’ll do t ..read more

It’s February, and we all know what that means: Valentine’s Day. All around, you’ll see couples celebrating love. While restaurants, malls and movie theatres might be their favourites, you might also come across these lovebirds at EVO. After all, there are plenty of benefits to working with your partner.  However, we’re an inclusive gym, and while some prefer working out with a partner, others prefer to exercise alone. Because everyone is different, it’s our job to guarantee everyone feels comfortable at our gyms. And that’s why today we’re focusing on the&nb ..read more

ALL LEVELS / kettlebell Tabata workout / 12 minutes Equipment: Kettlebell Kettlebells are fantastic, aren’t they? Believe it or not, they date back to 18th-century Russia, and since then paved their way to be an instrumental part of every gym equipment. Sold out during the pandemic, they even made their way to become a type of sport. And what’s not to like? Small and portable, kettlebells allow you to exercise your whole body in a fun way.  This kettlebell Tabata workout proves that. Tabata is a type of HIIT (short for High-Intensity Inte ..read more

If there’s an industry prone to trends, it’s the fitness industry. Every other week, a new training method or machine emerges and promises to deliver a lean belly or a no-effort six-pack. A regular gym-goer can spot these fads immediately; thankfully, they tend to disappear as quickly as they appear. Yet, they can deceive those just starting.  At EVO, we take fitness-related topics very seriously. We can vouch for every subject brought to this blog, and that’s the case with today’s topic: metabolic training. So, whether it’s the first time you’re reading about this or ..read more

ALL LEVELS / full-body functional workout / 20 minutes Equipment: Gym mat & gym bench If there’s something we strive for is to welcome every fitness approach in our clubs. From strength to functional, from cardio to HIIT, over the years we succeeded in making our gyms optimal for every fitness enthusiast. And while we can’t say we have a favourite type, we can admit we’re very fond of functional training – after all, that was our core when we first started. Functional fitness is a type of training that equips your body for real-life, daily challenges. This means that its exercises mi ..read more

They may be temporary, but they sure are painful. Muscle cramps, those involuntary contractions that strike when you’re least expecting, can leave you debilitated when it comes to using the affected area. While generally harmless, they’re also not something anyone wants to deal with. If you’ve ever woken in the night with a charley horse or been struck with a back spasm reaching down to pick up a pen, you’ll know muscle cramps can cause intense pain. And if you’ve never experienced any of the above, let’s keep it that way. Here, we outline the causes of muscle cramps and how to prevent them.&n ..read more

ALL LEVELS / metabolic strength workout / 20 minutes Equipment: Kettlebell, dumbbells & resistance band In our first session of 2023, we vowed to bring you different workouts to keep you motivated and EVOlving throughout the year. We promised, and now we deliver with a new approach: metabolic training. Due to its combination of high and moderate-intensity exercises, this type of workout burns more energy, not only during your session but also after you finish your training. Metabolic workouts use compound exercises (movements that engage more than o ..read more

ALL LEVELS / upper body strength workout / 20 minutes Equipment: Dumbbells, lat machine, dips bar & Swiss ball Strength upper body won’t immediately turn you into a bodybuilder. Unless you want to become one, of course. If that’s not the case, rest assured — building strength doesn’t mean growing muscle, especially if you’re more focused on function. Either way, upper body strength training will do wonders for your posture, metabolism and overall quality of life.   Start reaping all these benefits now with this upper body strength workout. It consists of  ..read more

We’ve all been there. You make it through the morning, right into lunch, and then bam! Your mind and body sludge into the dreaded afternoon crash. Your eyelids are heavy, you can’t stop yawning, and no amount of coffee is perking you up. It may feel like you’ve hit a wall, but there’s always a door somewhere. Performance is something you can always improve and obstacles are all part of the process. With curiosity, science, and these useful techniques, you’ll soon make it through the afternoon crash undefeated. What causes the afternoon crash? We live by our circadian rhythms — physical, menta ..read more