| Station: | Repeats: | Workout Time | Transition Time | Total Time |
| Warm Up
High Knees |
2X | 4 min | 30 sec | 4:30 |
| Exercise #1 Mountain Climber Sliders |
50 Reps | |||
| Exercise #2 V-Ups |
40 Reps | |||
| Exercise #3 Flutter Kicks |
30 Reps | |||
| Exercise #4 Leg Lift |
20 Reps | |||
| Exercise #5 Plyo Box Abdominal Leg Pull In |
10 Reps | |||
| Cool Down – Circle Time | 4 min 20 sec | 30 Minutes | ||
| Station: | Repeats: | Workout Time | Transition Time | Total Time |
| Warm Up
March in Place Jog in Place Jumping Jacks Crunches |
2X | 4 min | 30 sec | 4:30 |
Exercises:
|
3X | Reps:
|
||
| Cool Down – Circle Time | 30 Minutes | |||
| Station: | Repeats: | Workout Time | Transition Time | Total Time |
| Warm Up
Jog In Place Squat Jacks Push Ups
|
2X | 4 min | 30 sec | 4:30 |
Exercises:
|
3X | Reps:
|
||
| Cool Down – Circle Time | 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 | ||
| Station: | Repeats: | Workout Time | Transition Time | Total Time |
| Warm Up
Jumping Jacks |
4X | 4 min | 30 sec | 4:30 |
Exercises:
|
6X | 18 min | 3 min | 25:30 |
| Cool Down – Circle Time | 4 min 30 sec | 30 Minutes | ||
| Station: | Repeats: | Workout Time: | Transition Time: | Total Time |
|---|---|---|---|---|
| Warm Up
Cobra Jumping Jacks Kneeling Hip Flexor |
2x | 4 min | 40 sec | 4:40 |
| Station #1
Weighted Leg Lifts |
4x | 3 min | 1 min | 8:40 |
| Station #2
Body Rock Plank |
4x | 3 min | 1 min | 12:40 |
| Station #3 | 4x | 3 min | 1 min | 16:40 |
| Station #4 | 4x | 3 min | 1 min | 20:40 |
| Station #5:
Butterfly Sit-Up |
4x | 3 min | 1 min | 24:40 |
|
Cool Down – Circle Time |
5 Minutes 20 Seconds |
30 Minutes |
||
| Station: | Repeats: | Workout Time | Transition Time | Total Time |
|
Warm Up High Knees Power Skip (high skip) Mountain Climbers Crunches |
2X | 4 min | 40 sec | 4:40 |
| Suspension Station
PM – Crunch and Curl SM – Push Up + Opposite Knee → Elbow Plank |
3X | 3 min | 30 sec | 8:10 |
| Rope Station
PM –3 Middle Slams + side / side SM – Walk Out (inchworm) push up |
3X | 3 min | 30 sec |
11:40 |
| Plyo Station
PM – Alt. Step Ups SM – T Push Up |
3X | 3 min | 30 min | 15:10 |
| Free Weight Station
PM – Man Maker SM – Sprinter Sit Up |
3X |
3 min | 3 min |
18:40
|
| Group Training:
Alt. Jump Lunge, Lunge, Squat Speed Skater / Skater Hops 180 Degree Twist Jump Squat Prisoner Squat Pulse |
3X |
6 min |
1 min |
25:40 |
| Cool Down – Circle Time | 4 min 20 sec | 30 Minutes | ||
| Station: | Repeats: | Workout Time | Transition Time | Total Time |
| Warm Up
Butt Kickers Arm Circles Down Dog |
2X | 4 min | 40 sec | 4:40 |
| Station #1
PM – SM – |
3X | 3 min | 30 sec | 8:10 |
| Station #2
PM – Fast
|
3X | 3 min | 30 sec | 8:10 |
| Station #3
PM– +SM– |
3X | 3 min | 30 min | 15:10 |
| Station #4
PM– SM– |
3X | 3 min | 3 min | 18:40 |
| Group Training:
Half Burpee Rotation T Plank |
3X | 6 min | 1 min | 25:40 |
| Cool Down – Circle Time | 4 min 20 sec | 30 Minutes | ||
| Station: | Repeats: | Workout Time | Transition Time | Total Time |
| Warm Up
March in Place Alt. Forward Lunge in Place Jumping Jacks |
2X | 4 min | 40 sec | 4:40 |
| Suspension Station
PM : SM : |
3X | 3 min | 30 sec | 8:10 |
| Rope Station
PM : SM : (hand → forearm) |
3X | 3 min | 30 sec | 11:40 |
| Plyo Station
PM : Incline Push Up SM : Reverse Plank Alt. Toe Touchers |
3X | 3 min | 30 min | 15:10 |
| Free Weight Station
PM : SM : |
3X | 3 min | 3 min | 18:40 |
| Group Training:
(L) (R ) |
3X | 6 min | 1 min | 25:40 |
| Cool Down – Circle Time | 4 min 20 sec | 30 Minutes | ||
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