Time: 45 - 60 minutes
Equipment Needed: White board or paper, weights suggested
Warm Up: 5 - 10 minutes
Stations:
Perform the first exercise for one rep and then the second exercise for one rep which counts as 1 full rep. Set up two cones/markers 200 feet apart for the run and shoulder exercises of this workout. Complete 4 stations performing 4 rounds (this will take up most of the time).
1st Station - Bench Sit to Step-Up on Bench (each leg)
2nd Station - Bicycles to Double Crunch
3rd Station - Triceps Bench / Chair Dips to Bicep Curl (if no weights for bicep curls - do push-ups instead)
4th Station - Deck Squat (modify - pullover sit-up with their weights) to Floppy Burpee
5th Station - Squat with an Overhead Press to a Jump Squat
1st Round:
Perform 10 reps total for each exercise at each station and then walk from cone-to-cone with shoulder press hold.
2nd Round:
Perform 15 reps total for each exercise at each station and then run cone-to-cone twice.
3rd Round:
Perform 20 reps total for each exercise at each station and then walk from cone-to-cone with alternating shoulder presses.
4th Round:
Perform 25 reps total for each exercise at each station and then run cone-to-cone twice.
Cool Down & Stretch: 5 - 10 minutes
Workout by: Dr. Saara Haapanen
Photo Credit: Canva by Helgy