Blog

4SR Tabata Combo

Wednesday October 12, 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- Dumbbell

PM-

Dumbbell Burpee High Pull  

SM-

Dumbbell Forward Lunge + Curl  

8x 3 min 50sec 1min 9:30
Station #2- Ropes

PM- Battling Ropes

SM-

Battling Ropes Double Slam 

8x 3 min 50sec 1min 14:20
Station #3- TRX

PM-

TRX Alt. One Leg Squat  

SM-

TRX – Chest Press  

8x 3 min 50sec 1 min 19:10
Station #4- Plyo

PM-

Plyo Box Lateral Hop Over  

SM-

Plyo Box Bulgarian Split Squat  

8x 3 min 50sec 1 min 24:00
Cool Down – Circle Time 6 min 30 Minutes
View Post

Ultimate Upper Body Blast

Monday October 10, 2016

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

Arm Circles

March in place

March in place + arm circles

Jog in place

2X 4 min 40 sec 4:40
Suspension Station

PM – – 45 Degree Row

SM –  Inchworm Push Up

3X 3 min 30 sec 8:10
Rope Station

PM – Alt. Ripples on knees

SM – Body Weight Dips

 

3X 3 min 30 sec 11:40
Plyo Station

PM – Decline Push Up

SM – Burpee

 

3X 3 min 30 min 15:10
Free Weight Station

PM – Curl + Press + Overhead Extension

SM – Lateral Plank Walks (R → L)

 

 

 

3X

 

 

 

3 min

 

 

 

3 min

 

 

 

18:40

 

Group Training:

Toe Toucher Crunches (legs extended)

Bicycle Crunches

Side to Side Ankle Reach Crunches

Plank Hip Drops (side to side)

 

 

3X

 

6 min

 

1 min

 

25:40

Cool Down – Circle Time 4 min 20 sec 30 Minutes
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Tight and Toned Arms

Monday October 10, 2016

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

Butt Kickers
Jog In Place
Bicycle Crunch
Inchworm

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

PM – Push-Up
SM – Curt to Press

3X 3 min 30 sec 8:10
Station #2

PM – Tricep Box Dips
SM – TRX Low Row

3X 3 min 30 sec 11:40
Station #3

PM- Plank Ups
SM- Plank Hold

3X 3 min 30 min 15:10
Station #4

PM- Alternating Floor Press + Dumbbell Fly
SM- Double Arm Slam+1 Burpee

 

 

3X

 

 

 

3 min

 

 

 

3 min

 

 

 

18:40

 

Group Training:
High Plank
Crunches
Down Dog Hold
Reverse Crunch
 

3X

 

6 min

 

1 min

 

25:40

Cool Down – Circle Time 4 min 20 sec 30 Minutes
View Post

Re-DIP-ulous!

Monday October 10, 2016

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

Power Skips

Lateral Squat

Mountain Climbers

Push Ups

2X 4 min 40 sec 4:40
Suspension Station

PM – 45 Degree Row

SM – 1 push up + 4 opposite knee → elbow

3X 3 min 30 sec 8:10
Rope Station

PM – Jumping Jack Waves

SM – Squat Jacks

3X 3 min 30 sec 11:40
Plyo Station

PM – Triceps Dips

SM – Burpee Push Up

3X 3 min 30 min 15:10
Free Weight Station

PM – Dumbbell Squat, Curl, Press

SM – Alt. Prisoner Jump Lunge

 

 

3X

 

 

 

3 min

 

 

 

3 min

 

 

 

18:40

 

Group Training:

Spidermans

Crunches (legs extended up)

Dynamic Plank (plank up)

Bicycle Crunches

 

3X

 

6 min

 

1 min

 

25:40

Cool Down – Circle Time 4 min 20 sec 30 Minutes
View Post

Push It!

Monday October 10, 2016

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

Jog in place

High Knees

Mountain Climbers

Crunches

 

2X 4 min 40 sec 4:40
Suspension Station

PM – Squat + Row

SM – Push Up, knee tuck (side, side, middle)

3X 3 min 30 sec 8:10
Rope Station

PM – Power Slam (both arms)

SM – Walkout (inchworm) push up

3X 3 min 30 sec 11:40
Plyo Station

PM – Box Jump

SM – Push up + opposite knee → elbow

3X 3 min 30 min 15:10
Free Weight Station

PM – Squat Press

SM – Burpee Push up

 

 

3X

 

 

 

3 min

 

 

 

3 min

 

 

 

18:40

 

Group Training:

I Squat Jacks

Reverse Lunge + High Knee ( L )

Reverse Lunge + High Knee ( R )

Glute Bridge

 

 

3X

 

6 min

 

1 min

 

25:40

Cool Down – Circle Time 4 min 20 sec 30 Minutes
View Post

Pump Day!

Monday October 10, 2016

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

Jog Around

Star Jacks

Pendulum

Cross Jacks

2X 4 min 40 sec 4:40
Suspension Station

PM – Squat Curl

SM: Alt. Front Kick + Touch Ground

3X 3 min 30 sec 8:10
Rope Station

PM – DBL Arm Ripple + Forward / Back Jump

SM: Stationary Reverse Lunge + Twist (5 R / 5 L )

3X 3 min 30 sec 11:40
Plyo Station

PM – Toe Taps

SM: Alt. Standing Side Kick

3X 3 min 30 min 15:10
Free Weight Station

PM – Floor Chest Press + Leg Lift

SM: Narrow Push Up

 

 

3X

 

 

 

3 min

 

 

 

3 min

 

 

 

18:40

 

Group Training:

I Side Plank Lift Lower Top Leg (R)

Side Plank Lift Lower Top Leg (L)

Pulsing V UP Hold

Reverse Plank Alt. Leg Lifts

 

3X

 

6 min

 

1 min

 

25:40

Cool Down – Circle Time 4 min 20 sec 30 Minutes
View Post

Muscle Monster

Monday October 10, 2016

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

Arm Circles

March in place

March in place + arm circles

Jog in place

2X 4 min 40 sec 4:40
Suspension Station

PM – Crunch and Curl

SM – Divebomber Push Up

3X 3 min 30 sec 8:10
Rope Station

PM – Plank + 1 arm wave (15 sec. each)

SM – Burpee

3X 3 min 30 sec 11:40
Plyo Station

PM – Triceps Dips

SM – Plank Walk Out

3X 3 min 30 min 15:10
Free Weight Station

PM – Chest Fly + Leg Lift

SM – Around the World Push Up (left → right)

 

 

3X

 

 

 

3 min

 

 

 

3 min

 

 

 

18:40

 

Group Training:

V Ups

Side to Side Ankle Reaches (crunch)

Alt. Sprinter Sit Up

Scissor Kicks

 

3X

 

6 min

 

1 min

 

25:40

Cool Down – Circle Time 4 min 20 sec 30 Minutes
View Post

Get Your Plank On

Monday October 10, 2016

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

High Knees

Jumping Jacks

Mountain Climber

Bicycle Crunches

2X 4 min 40 sec 4:40
Suspension Station

PM – 45 degree Curl

SM – Plank Opposite Knee → Elbow

3X 3 min 30 sec 8:10
Reverse Plank Alt. Toe Touchers 1X 30 sec 5 sec 8:45
Rope Station

PM – Alt Ripples on Knees

SM – T Push Up

Lunge

3X 3 min 30 sec 12:15
Reverse Plank Alt. Toe Touchers 1X 30 sec 5 sec 12:50
Plyo Station

PM – Dips

SM – Alt. Jackknife Sit Ups

3X 3 min 30 min 16:20
Reverse Plank Alt. Toe Touchers 1X 30 sec 5 sec 16:55
Free Weight Station

PM – Man Makers

SM – V Ups

 

 

3X

 

 

 

3 min

 

 

 

3 min

 

 

 

20:25

 

Reverse Plank Alt. Toe Touchers 1X 30 sec 5 sec 21
Group Training:

Side Plank + Twist (L )

Side Plank + Twist (L)

Dive Bombers

Mountain Climbers

Plank

 

2X

 

5 min

 

50 min

 

26:50

Cool Down – Circle Time 3 min 10 sec 30 Minutes
View Post

ARMored for Life

Monday October 10, 2016

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

Jog in Place

Alt. Forward Lunge in Place

High Knees  

Jumping Jacks

2X 4 min 40 sec 4:40
Suspension Station

PM :

45 Degree Row  

SM : InchWorm Push Up

3X 3 min 30 sec 8:10
Rope Station

PM : Both Arm Ripples

SM : Plank Up (forearm → hand)

3X 3 min 30 sec 11:40
Plyo Station

PM : Triceps Dips

SM :

Plank Opposite Knee → Elbow  

+ 1

Pushup  

3X 3 min 30 min 15:10
Free Weight Station

PM: Curl + Press + Triceps Ext.

SM :

Burpee  

3X 3 min 3 min 18:40
Group Training:

V Ups  

Alt. Jackknife Sit Up  

Bicycle Crunches  

Toe Reaches  

(feet extended)
3X 6 min 1 min 25:40
Cool Down – Circle Time 4 min 20 sec 30 Minutes
View Post

Alarming Arms

Monday October 10, 2016

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

March in Place

Jumping Jacks  

Jog In Place

Cross Jacks

2X 4 min 40 sec 4:40
Suspension Station

PM – Fly → Front Life ( T , I )

SM – Plank Lateral Walks

3X 3 min 30 sec 8:10
Sprint in Place 1X 30 sec 5 sec 8:45
Rope Station

PM – 

Rope Claps  

SM

DiveBomber Push Up  

3X 3 min 30 sec 12:15
Sprint in Place 1X 30 sec 5 sec 12:50
Plyo Station

PM –Triceps Dips

SM – Reverse Plank + Alt. Toe Touchers

3X 3 min 30 min 16:20
Sprint in Place 1X 30 sec 5 sec 16:55
Free Weight Station

PM

Man Makers  

SM

SuperMan  

3X 3 min 3 min 20:25
Sprint in Place 1X 30 sec 5 sec 21
Group Training:

Alt. Jackknife Sit Up  

Toe Reaches  

(legs extended up)

Leg Lifts

Flutter Kicks  


Plank Opposite Knee → Elbow  

2X 5 min 50 min 26:50
Cool Down – Circle Time 3 min 10 sec 30 Minutes
View Post

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