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Workout: Station Nation (Tabatas!)

man doing a mountain climber with an orange background

Time: 60 minutes

Equipment Needed: Battling Ropes / Medicine Ball, Dumbbells / Pull-Up Bar, Box / Bench, and a Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Complete 2 sets of 30 seconds per exercise.

  • Body Weight Squats

  • Lunge with a Twist

  • Plank Kicks

  • Crunches

Circuit #2:

Complete a FULL Tabata with the given exercise (20 seconds of work, 10 seconds of rest) for a total of 4 minutes per exercise before moving onto the next exercise. Rest 1 - 3 minutes between exercises.

  • Battling Ropes (sumb with medicine ball slams)

  • Pull-Ups - assisted if needed (sub for rows if you don’t have pull-up equipment)

  • Regular Burpees

  • Bicycle Crunches

  • Double Unders

  • Wood Chop (alternate sides every 20 seconds)

  • Box Jumps

  • Bear Crawl

  • Mountain Climbers

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Ziga Plahutar from Getty Images Signature

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