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Tank Top Ready!

Wednesday October 12, 2016

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

Cross Jacks

Jumping Jacks

8X 4 min 40 sec 4:40
Bus Drivers 8x 3 min 50sec 1min 9:30
Plyo Box Dips 8x 3 min 50sec 1min 14:20
Single Arm TRX Row 8x 3 min 50sec 1 min 19:10
Dumbbell Upright Row + Front Raise 8x 3 min 50sec 1 min 24:00
Cool Down – Circle Time 6 min 30 Minutes
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Single Leg Tabata Shredder

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
Alternating Forward Lunge 8x 3 min 50sec 1min 9:30
Curtsey Lateral Lunge 8x 3 min 50sec 1min 14:20
Dumbbell Singe Leg RDL

(Alternating legs each round)

8x 3 min 50sec 1 min 19:10
Single Leg Glute Bridge (Alternating legs each round) 8x 3 min 50sec 1 min 24:00
Cool Down – Circle Time 6 min 30 Minutes
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Booty Booty Booty Rockin’ Everywhere!

Wednesday October 12, 2016

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

SuperMan  

Bird Dog

Down Dog

2X 4 min 40 sec 4:40

Plyo Box Bulgarian Split Squat  

(Alternating each Round)
8x 3 min 50sec 1min 9:30

Curtsey Lunge  

8x 3 min 50sec 1min 14:20

In and Out Squats  

8x 3 min 50sec 1 min 19:10
Weighted

Wall Sits  

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

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
Dumbbell Single Arm Snatch

(Alternating each round)

8x 3 min 50sec 1min 9:30
Dumbbell Lateral Raise 8x 3 min 50sec 1min 14:20
Squat Jumps 8x 3 min 50sec 1 min 19:10
Slider Mountain Climbers 8x 3 min 50sec 1 min 24:00
Cool Down – Circle Time 6 min 30 Minutes
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Take Your Breath Away Tabata

Wednesday October 12, 2016

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

Butt Kickers

V- Up

Jumping Jacks

Cross Climbers

2X 4 min 40 sec 4:40
Plyo Toe Taps 8x 3 min 50sec 1min 9:30
Push Up 8x 3 min 50sec 1min 14:20
Speedskater Skater Hops 8x 3 min 50sec 1 min 19:10
Dumbbell Bent Over Row 8x 3 min 50sec 1 min 24:00
Cool Down – Circle Time 6 min 30 Minutes
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Body Weight Burner

Wednesday October 12, 2016

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

Plank  

Squats  

Jumping Jack

Lunge  

2X 4 min 40 sec 4:40

Jump Squats  

8x 3 min 50sec 1min 9:30
Hamstring Curls 8x 3 min 50sec 1min 14:20
TRX Rows 8x 3 min 50sec 1 min 19:10
Tricep Box Dip 8x 3 min 50sec 1 min 24:00
Cool Down – Circle Time 6 min 30 Minutes
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All Around The World

Wednesday October 12, 2016

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

Lateral Lunge  

Butt Kicker

Jumping Jacks  

Arm Circles

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

PM-

V Ups  

SM-

Bicycles  

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

PM-

Plank Opposite Knee → Elbow  

SM- Plank + Hand Shoulder Tap

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

PM- TRX 45- Degree Row

SM-

TRX – Chest Press  

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

PM- Plyo Box Split Squat

SM- Plyo Box Lateral StepOver

8x 3 min 50sec 1 min 24:00
Cool Down – Circle Time 6 min 30 Minutes
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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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Abs Of Steel

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

Dynamic Plank  

8x 3 min 50sec  1 min 9:30

Scissor Kicks  

8x 3 min 50sec 1 min 14:20

Toe Reaches  

8x 3 min 50sec 1 min 19:10

TRX – Alternating Knee Tucks  

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

Wednesday October 12, 2016

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

SuperMan  

Bird Dog

Down Dog

2X 4 min 40 sec 4:40

The Batman  

8x 3 min 50sec  1 min 9:30

Captain Crunch  

8x 3 min 50sec 1 min 14:20
Hollow Hold   8x 3 min 50sec 1 min 19:10
Alternating V-Up 8x 3 min 50sec 1 min 24:00
Cool Down – Circle Time 6 min 30 Minutes
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