FBBC University | » Workout Formats » 45/15 Station Campout

Is It Over Yet?

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up High Knees Butt Kicker Inchworm Quick Feet	2x	4 min	40 sec	4:40
Station #1 Bear Crawl	4x	3 min	1 min	8:40
Station #2 Side Plank-Plank-Side Plank	4x	3 min	1 min	12:40
Station #3 Renegade Row	4x	3 min	1 min	16:40
Station #4 Dumbbell Push Press	4x	3 min	1 min	20:40
Station #5: Dumbbell Push Press	4x	3 min	1 min	24:40
Cool Down – Circle Time		5 Minutes 20 Seconds		30 Minutes

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Can’t Brush My Hair Workout

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up Backslappers Arm Circles High Plank Jumping Jacks	2x	4 min	40 sec	4:40
Station #1 TRX – Chest Press	4x	3 min	1 min	8:40
Station #2 Floor Press	4x	3 min	1 min	12:40
Station #3 Divebomber Push-Ups	4x	3 min	1 min	16:40
Station #4 Straight Leg Sit Ups	4x	3 min	1 min	20:40
Station #5: Straight Leg Sit Ups	4x	3 min	1 min	24:40
Cool Down – Circle Time		5 Minutes 20 Seconds		30 Minutes

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Burnin’ For Biceps

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up Pushup Skater Hops Hop on 1 Foot x2	2x	30 sec	40 sec	4:40
Station #1 Rope Circle Slams	4x	3 min	1 min	8:40
Station #2 Curl To Press	4x	3 min	1 min	12:40
Station #3 TRX Flies	4x	3 min	1 min	16:40
Station #4 High Plank Row	4x	3 min	1 min	20:40
Station #5: Floor Press	4x	3 min	1 min	24:40
Cool Down – Circle Time		5 Minutes 20 Seconds		30 Minutes

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Total Body Campout

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up Push Up Skater Hops Hop on 1 Foot x2	2x	30 sec	40 sec	4:40
Station #1 Weighted Wall Sit	4x	3 min	1 min	8:40
Station #2 Renegade Row + Opposite Knee	4x	3 min	1 min	12:40
Station #3 Reverse Lunge + Knee Up	4x	3 min	1 min	16:40
Station #4 T-Push-Up	4x	3 min	1 min	20:40
Station #5: Jumping Jack	4x	3 min	1 min	24:40
Cool Down – Circle Time		5 Minutes 20 Seconds		30 Minutes

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Max Effort Station Campout

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up Arm Circles Plank Jacks Butt Kickers Inchworms	2x	30 sec	40 sec	4:40
Station #1 Fast Feet Quick Feet	4x	3 min	1 min	8:40
Station #2 Thruster Front Squat Press	4x	3 min	1 min	12:40
Station #3 TRX 45 Degree Row	4x	3 min	1 min	16:40
Station #4 Jumping Battle Rope Slams	4x	3 min	1 min	20:40
Station #5: Plyo Box Dips	4x	3 min	1 min	24:40
Cool Down – Circle Time		5 Minutes 20 Seconds		30 Minutes

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Easy Breezy

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up High Knees ( I Raise) Butt Kicker Inchworm Quick Feet	2x	30 sec	40 sec	4:40
Station #1 Burpee + Max Height Jump	4x	3 min	1 min	8:40
Station #2 Burpee + Max Height Jump	4x	3 min	1 min	12:40
Station #3 TRX Ab Pikes	4x	3 min	1 min	16:40
Station #4 Plank	4x	3 min	1 min	20:40
Station #5: Dumbbell Lateral Lunge	4x	3 min	1 min	24:40
Cool Down – Circle Time		5 Minutes 20 Seconds		30 Minutes

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Breathless Beauty

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up Glute Bridge SuperMan Jumping Jack Quick Feet	2x	30 sec	40 sec	4:40
Station #1 Russian Twist	4x	3 min	1 min	8:40
Station #2 Dumbbell Burpee High Pull Plank Rows	4x	3 min	1 min	12:40
Station #3 180 Degree Twist Jump Squat	4x	3 min	1 min	16:40
Station #4 180 Degree Twist Jump Squat	4x	3 min	1 min	20:40
Station #5: Burpee	4x	3 min	1 min	24:40
Cool Down – Circle Time		5 Minutes 20 Seconds		30 Minutes

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4 Station Stack

Monday October 10, 2016

Station:	Repeats:	Workout Time:	Transition Time:	Total Time
Warm Up High Knees ( I Raise) Plank Donkey Kick X2	2x	30 sec	40 sec	4:40
Station #1 Shuttle Sprints	4x	3 min	1 min	8:40
Station #2 Side to Side Rope Slams	4x	3 min	1 min	12:40
Station #3 Lateral Plyo Box Step Overs	4x	3 min	1 min	16:40
Station #4 6 Mountain Climbers + 1 Burpee	4x	3 min	1 min	20:40
Station #5: Bear Crawl	4x	3 min	1 min	24:40
Cool Down – Circle Time		5 Minutes 20 Seconds		30 Minutes

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