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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

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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

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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

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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

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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

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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

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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

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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

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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

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Blog

4SR Tabata Combo

Wednesday October 12, 2016

Ultimate Upper Body Blast

Monday October 10, 2016

Tight and Toned Arms

Monday October 10, 2016

Re-DIP-ulous!

Monday October 10, 2016

Push It!

Monday October 10, 2016

Pump Day!

Monday October 10, 2016

Muscle Monster

Monday October 10, 2016

Get Your Plank On

Monday October 10, 2016

ARMored for Life

Monday October 10, 2016

Alarming Arms

Monday October 10, 2016

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