10 Station Circuits

30’total 10 stations 1’ per station 30” break between for 2 rotations

Incorporate Full Body Compound Exercises to cover Upper Body, Lower Body, & Core

  1. KB 2 Arm Swing Holding one heavy KB, perform swing                                  
  2. BB Alternating Lunges Using barbells, hold behind neck & perform alternating forward lunges                                                                                
  3. Mini-Banded Side Shuffles Perform side shuffles length of turf wearing mini-band above knee                                                                                             
  4. DB Crush Press to Fly Combo On ball; Start with both DB’s crushed together (neutral grip); press up then perform full chest fly then lower down in crushed position                                                                                           
  5. DB Bear Crawl Row In bear crawl position, alternate DB row on each hand then crawl hands two steps forward to plank, repeat row then go backward
  1. Standing DB Tri Ext to Press Standing perform triceps extension to overhead shoulder press                                                                                 
  2. Standing DB Curl to Hammer Standing alternate between regular curl and hammer curl                                                                                                     
  3. Good Morning + Front Squat Standing; hold DB’s ends together palms facing you like doing a curl; perform a Good Morning hinging at waist sticking butt back into a slow, deep front squat; pause at bottom                    
  4. Medicine Ball Slam Burpees Perform a burpee w/ball then do medicine ball slam at top                                                                                                       
  5. Jump Rope Use jump rope & mix up different jumps