This timed workout has you moving through exercise stations complete with transition movements (think bear crawls, walking lunges etc) to set a time record. You then go through the circuit again trying to beat your time from the first round. Guys, it was TOUGH! Ray and I did not stop moving/working the entire time, and half-way through I thought I was legit going to melt into the floor. The stations were a mix of full body resistance and cardio. We expanded into the family room as well as in the gym to be able to fit in all nine stations.
The white board picture shows the general idea for each station, including where they were located, but the stations also had instructions of the exercises to be done there and the transition movements you had to do to go to the next one. After one lap through, we recorded our times, and then did a second lap to beat those times. Both Ray and I managed to keep the laps around or under 15 minutes, making this a nice 30 minute full body workout.
The Details
- Tread mill – 2 min jog;
Transition: 10 jump squats - Rowing Machine – 250m row (or 25 pulls if your rower doesn’t measure distance rowed)
Transition: 40 reps skipping - Weights (2.5 lb) – Hold plank and do S/A front and side raises with the weight, 5 per arm alternating; 20 total donkey kicks
Transition: Walking lunges - Staircase – 10 pushups on high stair, 5 pushups lower stair; 5 tricep dips on lowest stair
Transition: Bear Crawl - Barbell (50 lb) – 15 Back Squats, 15 Dead Lifts
Transition: Walking Lunge - Weights (15 lb) – 15 bicep curls, 15 each S/A Row, 30 Russian Twists
Transition: Walking Sumo Squats - Weights (10 lb) – 10 Shoulder Press to Tricep Extension, 5 each side side plank with arm extension
Transition: Bear Crawl - Bench – 20 step-ups (10 each side)
Transition: 20 Jumping Jacks - TRX – 10 knee tucks, 10 hamstring curls
Transition: 30 line hops
Reference:
Plank Front/Side Raises:
From a plank position, raise one arm forward holding a weight, lower the arm, raise it out to the side, then lower again
Donkey Kicks:
Kneeling on all fours (arms beneath shoulders, knees beneath hips), keep right nee bent at 90 degrees and lift knee up to hip level. Bring back down and repeat with left leg.
Tricep Dips:
Position your hands shoulder-width apart on stair. Slide your butt off the stair with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Press down into the stair to straighten your elbows, returning to the starting position.
Bear Crawl:
Start on all fours, flex and tuck your toes so they are griping the ground. Shift back onto your toes to lift your knees off the ground by about 1-2 inches. From this position move forward by extending your right arm and left foot, then altenrately, your left arm and right foot. Try to keep your back level the entire time while crawling forward.
Back Squats:
Keep your legs shoulder width apart and rest the barbell on your shoulders behind you. With the weight supported drop into a squat, then push back up to standing.
Dead Lifts:
Stand with your legs shoulder width apart. Bend over and grab the bar at shoulder width. Drive through your legs to lift your chest up, straighten lower back, and stand up with the weight.
Russian Twists:
Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of chest. Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor (to modify, keep the feet on the floor). Slowly twist the torso to the left and bring the dumbbell beside the left hip. Return to centre. and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.
Shoulder Press to Tricep Extension:
Start by holding the dumbbells at your shoulders and extend arms straight up (this is the shoulder press). When your arms are extended, bend your elbows to bring the weights behind you, then extend back upwards (this is the tricep extension). Bring the weights back down to your shoulder level starting position to complete one rep.
Sumo Squat:
This squat is done with your feet further apart than shoulder width. Make sure your toes and knees are pointing outwards and bend your knees to sink into the squat. In the walking version, when you stand up from the squat, pivot on your left foot and bring your right foot around (180 degrees) so you are in your starting position but facing the opposite direction and have moved some distance laterally.
Side Plank with Arm Extension:
From a side plank, hold a weight with the arm that is on top. Raise the weight up to the ceiling then back down to the floor.
Step-Ups:
Standing in front of a bench, step-up with your right foot, followed by your left foot. Come back down with right foot then left foot. To switch sides, simply step up (and back down) with your left foot first.
TRX Knee Tuck:
To start, place your feet securely into the foot cradles positioned directly under the anchor point. Apply downward pressure with the tops of your feet by flexing your ankles, holding yourself in a high plank. Bend your knees to bring your feet towards your chest, then push back out to the starting position.
TRX Hamstring Curl:
Sit facing the TRX system and place your feet into the stirrups heels first. Lay back flat against the floor with your legs extended (and heels in the stirrups). Raise your hips off of the floor, holding your weight in your heels and keeping your core tight. Curl your heels back towards your butt. When your knees are at 90 degrees, pike your hips up towards the ceiling. Lower your hips back down and extend your feet back out straight, into the start position.
