| 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 | ||
| 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 | ||
| Station: | Repeats: | Workout Time | Transition Time | Total Time |
| Warm Up
Bird Dog Down Dog |
2X | 4 min | 40 sec | 4:40 |
| (Alternating each Round) | 8x | 3 min 50sec | 1min | 9:30 |
| 8x | 3 min 50sec | 1min | 14:20 | |
| 8x | 3 min 50sec | 1 min | 19:10 | |
| Weighted | 8x | 3 min 50sec | 1 min | 24:00 |
| Cool Down – Circle Time | 6 min | 30 Minutes | ||
| 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 | ||
| 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 | ||
| Station: | Repeats: | Workout Time | Transition Time | Total Time |
| Warm Up
Jumping Jack |
2X | 4 min | 40 sec | 4:40 |
| 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 | ||
| Station: | Repeats: | Workout Time | Transition Time | Total Time |
| Warm Up
Butt Kicker Arm Circles |
2X | 4 min | 40 sec | 4:40 |
| Station #1
PM- SM- |
8x | 3 min 50sec | 1min | 9:30 |
| Station #2- Ropes
PM- SM- Plank + Hand Shoulder Tap |
8x | 3 min 50sec | 1min | 14:20 |
| Station #3- TRX
PM- TRX 45- Degree Row SM- |
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 | ||
| Station: | Repeats: | Workout Time | Transition Time | Total Time |
| Warm Up
Butt Kickers Jumping Jacks |
2X | 4 min | 40 sec | 4:40 |
| Station #1- Dumbbell
PM- SM- |
8x | 3 min 50sec | 1min | 9:30 |
| Station #2- Ropes
PM- Battling Ropes SM- |
8x | 3 min 50sec | 1min | 14:20 |
| Station #3- TRX
PM- SM- |
8x | 3 min 50sec | 1 min | 19:10 |
| Station #4- Plyo
PM- SM- |
8x | 3 min 50sec | 1 min | 24:00 |
| Cool Down – Circle Time | 6 min | 30 Minutes | ||
| Station: | Repeats: | Workout Time | Transition Time | Total Time |
| Warm Up
Butt Kickers
Jumping Jacks |
2X | 4 min | 40 sec | 4:40 |
| 8x | 3 min 50sec | 1 min | 9:30 | |
| 8x | 3 min 50sec | 1 min | 14:20 | |
| 8x | 3 min 50sec | 1 min | 19:10 | |
| 8x | 3 min 50sec | 1 min | 24:00 | |
| Cool Down – Circle Time | 6 min | 30 Minutes | ||
| Station: | Repeats: | Workout Time | Transition Time | Total Time |
| Warm Up
Bird Dog Down Dog |
2X | 4 min | 40 sec | 4:40 |
| 8x | 3 min 50sec | 1 min | 9:30 | |
| 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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