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It’s a Hop, Skip, Wobble Away

Tuesday October 11, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Plank Jacks
Butt Kicker
Burpee
Squat Hold

2x 4 min 40 sec 4:40
Exercise #1

Squat + Side Crunch

5x 1 min 9:40
Exercise #2

Speedskater Hops

5x 1 min 14:40
Exercise #3

Dumbbell Deadlift

5x 1 min 19:40
Exercise #4

Rest

5x 1 min 24:40
Ab/Core Bonus
M1.) V-Up
M2.) Sit-Up
2x 1 min 28:40
Cool Down – Circle Time

1 Minutes & 20 Seconds

30 Minutes

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Station Rotation Total Body Roaster

Tuesday October 11, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Jumping Jack
Bicycle
Butt Kicker
Quick Feet

2x 4 min 40 sec 4:40
Station #1

TRX Alt. Knee Tucks

4x 3 min 1 min 8:40
Station #2

Toe Reaches

4x 3 min 1 min 12:40
Station #3

Battling Ropes- Alt. Arm Waves+ Squats

4x 3 min 1 min 16:40
Station #4

Dumbbells Alt. Front Raise Lateral Raise

4x 3 min 1 min 20:40
Station #5:

Mountain Climber W/ Slider

4x 3 min 1 min 24:40

Cool Down – Circle Time

5 Minutes 20 Seconds

30 Minutes

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Dip, Duck, Dodge

Tuesday October 11, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Jumping Jack

Bicycle Crunches  


Pushup  


Shoulder Touch
2x 4 min 40 sec 4:40
Station #1

Plyo Box Dips  

4x 3 min 1 min 8:40
Station #2

Quick Feet  

+

Burpee  

4x 3 min 1 min 12:40
Station #3

The Batman  

4x 3 min 1 min 16:40
Station #4

Broad Jump

4x 3 min 1 min 20:40
Station #5:

45 Degree Row  

4x 3 min 1 min 24:40

Cool Down – Circle Time

5 Minutes 20 Seconds

30 Minutes

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Biceps Blast

Tuesday October 11, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Goodmorning

Plank  


Bird Dog x2
2x 4 min 40 sec 4:40
Station #1

Plank Jack  

+

Knee + Opposite Elbow  

4x 3 min 1 min 8:40
Station #2

Alt. Jackknife Sit Up  

4x 3 min 1 min 12:40
Station #3

Renegade Row  

+

Spiderman  

4x 3 min 1 min 16:40
Station #4

Battling Ropes Double Slam  

4x 3 min 1 min 20:40
Station #5:

T-Pushup  

4x 3 min 1 min 24:40

Cool Down – Circle Time

5 Minutes 20 Seconds

30 Minutes

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S.Q.U.A.T

Tuesday October 11, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Jumping Jack
Bicycle
Butt Kicker
Quick Feet

2x 4 min 40 sec 4:40
Station #1

180 Degree Twist Jump Squat

4x 3 min 1 min 8:40
Station #2

Alt. Arm Ripple + Squat

4x 3 min 1 min 12:40
Station #3

Body Weight Squat

4x 3 min 1 min 16:40
Station #4

Lunge Lunge Squat

4x 3 min 1 min 20:40
Station #5:

Dumbbell Squat To Press

4x 3 min 1 min 24:40

Cool Down – Circle Time

5 Minutes 20 Seconds

30 Minutes

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Gluteification

Tuesday October 11, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Goodmorning
Plank
Bird Dog x2

2x 4 min 40 sec 4:40
Station #1

TRX Knee Tuck

4x 3 min 1 min 8:40
Station #2

Dumbbell Alt. Upright Row + Front Raise

4x 3 min 1 min 12:40
Station #3

Dumbbell Curtsey Lunge + Lateral

4x 3 min 1 min 16:40
Station #4

Slider Hamstring Curls

4x 3 min 1 min 20:40
Station #5:

Slider Hamstring Curls

4x 3 min 1 min 24:40

Cool Down – Circle Time

5 Minutes 20 Seconds

30 Minutes

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Bottoms Up!

Tuesday October 11, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Goodmorning

Plank  


Bird Dog x2
2x 4 min 40 sec 4:40
Station #1

In and Out Squats  

4x 3 min 1 min 8:40
Station #2

Reverse Lunge + Knee Up  

4x 3 min 1 min 12:40
Station #3

TRX

Knee Tuck  

4x 3 min 1 min 16:40
Station #4

Star Jump  

4x 3 min 1 min 20:40
Station #5:

Plyo Box- Alt Box Step Up

4x 3 min 1 min 24:40

Cool Down – Circle Time

5 Minutes 20 Seconds

30 Minutes

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Backside Burnout

Tuesday October 11, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Goodmorning

Plank  


Bird Dog x2
2x 4 min 40 sec 4:40
Station #1

Sumo Squat  

4x 3 min 1 min 8:40
Station #2

TRX Alt. One Leg Squat  

4x 3 min 1 min 12:40
Station #3

Slider Mountain Climber

4x 3 min 1 min 16:40
Station #4

Battling Ropes- Alt. Side To Side Slams  

4x 3 min 1 min 20:40
Station #5:

Dumbbell Burpee Curl  

4x 3 min 1 min 24:40

Cool Down – Circle Time

5 Minutes 20 Seconds

30 Minutes

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Live, Laugh, Lunge

Tuesday October 11, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Jumping Jack
Bicycle
Butt Kicker
Quick Feet

2x 4 min 40 sec 4:40
Station #1

Alt. Forward Lunge

4x 3 min 1 min 8:40
Station #2

TRX One Leg Squat

4x 3 min 1 min 12:40
Station #3

Plyo- Box Lateral Step Up

4x 3 min 1 min 16:40
Station #4

Dumbbell Figure 8 Rear Lunge+ High Pull

4x 3 min 1 min 20:40
Station #5:

Dumbbell Figure 8 Rear Lunge+ High Pull

4x 3 min 1 min 24:40

Cool Down – Circle Time

5 Minutes 20 Seconds

30 Minutes

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Feel The Burn!

Tuesday October 11, 2016

Station: Repeats: Workout Time: Transition Time: Total Time
Warm Up

Butt Kickers

High Knees  

Jumping Jacks

Mountain Climbers  

2x 4 min 40 sec 4:40
Station #1

Alternating Squat Lateral Left Right

4x 3 min 1 min 8:40
Station #2

Slider Mountain Climbers

4x 3 min 1 min 12:40
Station #3

Dumbbell- Figure 8 Rear Lunge

4x 3 min 1 min 16:40
Station #4

Renegade Row  

4x 3 min 1 min 20:40
Station #5:

TRX Curl

4x 3 min 1 min 24:40

Cool Down – Circle Time

5 Minutes 20 Seconds

30 Minutes

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