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station workout

Workout: Station Time!

woman swinging a kettlebell

Time: 45 minutes

Equipment Needed: Dumbbells, Medicine Ball, Box / Bench, & a Stopwatch

Warm Up: 5 - 10 minutes

Perform the 3 exercises listed for 7 reps at each station for 5 minutes. Rest 1 - 2 minutes between each station. Cones needed for station 1.

Station #1:

  • 7 Ball Walls

  • 7 Dumbbell Swings

  • Sprint 50 ft and back (set up cones if needed)

Station #2:

  • 7 Hindu Squats

  • 7 Suicide Push-Ups

  • 7 Box Jumps

Station #3:

  • 7 Reverse Lunges with Bicep Curls - left leg

  • 7 Mountain Climbers - each leg

  • 7 Reverse Lunges with Bicep Curls - right leg

Station #4:

  • 7 Step-Ups with Kickbacks - left leg

  • 7 Bench Dips

  • 7 Step-Ups with Kickbacks - right leg

Station #5:

  • 7 Rows - left arm

  • 7 V-Jumps

  • 7 Rows - right arm

Station #6:

  • 7 Body Saw

  • 7 Lateral Tap Downs

  • 7 Tuck Jumps (standing)

Rest 2 - 3 minutes.

Finisher: Perform 30 seconds planks, 10 seconds rest, 30 seconds bicycle crunches, 10 seconds rest for 3 sets.

  • 30 seconds Plank

  • 10 seconds Rest

  • 30 seconds Bicycle Crunches

  • 10 seconds Rest

Repeat for 3 sets.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by StefanDahl

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