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Description

Station workouts have 30 second intervals, 3 sets each station then rotate to next station. Set 1 is yourwarm up go at about 50% as you get the muscles activated. Transition Time includes 5 second transition in between Exercises, and 5 seconds to move to the next station at the end of the set.


Exercises

Set 1: 1 round
Warm-Up Walk
Effort: Light
Warm-Up Walk
1 minute
Skips with Arm Circles
Effort: Light
Skips with Arm Circles
1 minute
Jumping Jacks
Effort: Light
Jumping Jacks
1 minute
Squats
Squats
1 minute

Set 2: 3 rounds
Reverse Lunges
Reverse Lunges
30 seconds
Rest
Rest
5 seconds
Effort: Vigorous
Push Up - Knee To Elbow
30 seconds
Rest
Rest
5 seconds

Set 3: 3 rounds
Medicine Ball Slams
Weights: Heavy
Medicine Ball Slams
30 seconds
Rest
Rest
5 seconds
Effort: Vigorous
Push Up - Knee To Elbow
30 seconds
Rest
Rest
5 seconds

Set 4: 3 rounds
Lateral Step Ups
Effort: Very Hard
Lateral Step Ups
30 seconds
Rest
Rest
5 seconds
Effort: Vigorous
Push Up - Knee To Elbow
30 seconds
Rest
Rest
5 seconds

Set 5: 3 rounds
Band Squats with Press
Resistance: Heavy
Band Squats with Press
30 seconds
Rest
Rest
5 seconds
Effort: Vigorous
Push Up - Knee To Elbow
30 seconds
Rest
Rest
5 seconds

Set 6: 3 rounds
Prisoner Squats
Prisoner Squats
30 seconds
Rest
Rest
5 seconds
Walking Lunges
Walking Lunges
30 seconds
Rest
Rest
5 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Rest
Rest
5 seconds
Hopping Ice Skaters
Hopping Ice Skaters
30 seconds
Rest
Rest
5 seconds

Set 7: 1 round
Cool-Down Walk
Effort: Light
Cool-Down Walk
1 minute
Quad Stretches
Quad Stretches
1 minute
Left IT Band Stretch
Left IT Band Stretch
1 minute
Child's Pose
Child's Pose
1 minute


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