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

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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Blog

It’s a Hop, Skip, Wobble Away

Tuesday October 11, 2016

Station Rotation Total Body Roaster

Tuesday October 11, 2016

Dip, Duck, Dodge

Tuesday October 11, 2016

Biceps Blast

Tuesday October 11, 2016

S.Q.U.A.T

Tuesday October 11, 2016

Gluteification

Tuesday October 11, 2016

Bottoms Up!

Tuesday October 11, 2016

Backside Burnout

Tuesday October 11, 2016

Live, Laugh, Lunge

Tuesday October 11, 2016

Feel The Burn!

Tuesday October 11, 2016

Register your Coaches

Workoutology

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