Blog

Pain in Pairs

Tuesday October 11, 2016

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

Plank Jacks
High Knees
Butt Kicker
Star Jump

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

Partner Sit-Ups

30 Reps
Station#2

30 Partner Russian Twist

30 Reps
Station #3
30 Partner High Plank High Fives
30 Reps
Cool Down – Circle Time 4 min 20 sec 30 Minutes
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Misery Loves Company

Tuesday October 11, 2016

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

Plank Jacks
High Knees
Butt Kicker
Star Jump

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

PM- Squat Jump + Toe Touch

SM- Flutter Kicks

5X 5 min 50 sec 10:30
Station#2

PM- Plank Jack

SM- Shoulder Touches

5X 5 min 50 sec 16:20
Station #3
PM- Jump Lunge

SM- Plank-Ups

5X 5 min 50 sec 22:10
Station #4

PM- Plyo Box Abdominal Leg Pull In

SM- Leg Lift

5X 5 min 50 sec 28:00
Cool Down – Circle Time 2 min 30 Minutes
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Push It To The Limit!

Tuesday October 11, 2016

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

Mountain Climbers
Squat
Bootstrappers
Alt. Lunge

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

PM- Bent Over Row

SM- Weighted Wall Sit

5X 5 min 50 sec 10:30
Station#2

PM- Burpee

SM- Batman

5X 5 min 50 sec 16:20
Station #3
PM-Plyo Box Step-Overs

SM- Plank Hold

5X 5 min 50 sec 22:10
Station #4

PM- Shoulder Press

SM- Hollow Hold

5X 5 min 50 sec 28:00
Cool Down – Circle Time 2 min 30 Minutes
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Partner Up!

Tuesday October 11, 2016

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

Plank Jacks
High Knees
Butt Kicker
Star Jump

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

PM- Squat & Press

SM- Plank Hold

5X 5 min 50 sec 10:30
Station#2

PM- Slider Hamstring Curls

SM- Glute Bridge Hold

5X 5 min 50 sec 16:20
Station #3
PM-TRX Chest Press

SM- Superman Hold

5X 5 min 50 sec 22:10
Station #4

PM- 15 Bicycle Crunch (Ea.)

SM- Hollow Hold

5X 5 min 50 sec 28:00
Cool Down – Circle Time 2 min 30 Minutes
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Partner Pain!

Tuesday October 11, 2016

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

Plank Jacks
High Knees
Butt Kicker
Star Jump

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

PM- 180 Degree Jump Squat

SM- Hollow Hold

5X 5 min 50 sec 10:30
Station#2

PM- Dumbbell Figure 8 Rear Lunge

SM- Superman

5X 5 min 50 sec 16:20
Station #3
PM- Biceps Curl

SM- Jumping Rope Slams

5X 5 min 50 sec 22:10
Station #4

PM- V-Up

SM- Inchworm Walkout Pushup

5X 5 min 50 sec 28:00
Cool Down – Circle Time 2 min 30 Minutes
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Out Of Breath Buddies!

Tuesday October 11, 2016

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

Plank Jacks
High Knees
Butt Kicker
Star Jump

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

PM- Burpee

SM- High Knee

5X 5 min 50 sec 10:30
Station#2

PM- Plyo Box Jump

SM- Jumping Jack

5X 5 min 50 sec 16:20
Station #3
PM- Plyo Box Jump

SM- Jumping Jack

5X 5 min 50 sec 22:10
Station #4

PM- Wall Sit + Biceps Curl

SM- Star Jump

5X 5 min 50 sec 28:00
Cool Down – Circle Time 2 min 30 Minutes
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No I in Team

Tuesday October 11, 2016

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

Bootstrappers
High Knees
Butt Kicker
Star Jump

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

PM- Squat Jacks

SM- Weighted Glute Bridge Hold

5X 5 min 50 sec 10:30
Station#2
PM- Alt. Reverse Lunges

SM- Superman Hold

5X 5 min 50 sec 16:20
Station #3
PM-Push Press

SM- High Plank Hold

5X 5 min 50 sec 22:10
Station #4

Alt TRX Knee Tuck

SM- Plank Hold

5X 5 min 50 sec 28:00
Cool Down – Circle Time 2 min 30 Minutes
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Buddy Booty Builder

Tuesday October 11, 2016

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

Sit- Up
Jump Rope
Side to Side Hop

Star Jump  

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

PM-

Box Jumps  

SM-

Burpee  

5X 5 min 50 sec 10:30
Station#2
PM-

45 Degree Row  

SM- Weighted

Wall Sits  

5X 5 min 50 sec 16:20
Station #3
PM –

Jump Squats  

SM –  Bus Drivers
5X 5 min 50 sec 22:10
Station #4
PM-

Sumo Squat  

SM- Double Rope Slams
5X 5 min 50 sec 28:00
Cool Down – Circle Time 2 min 30 Minutes
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