On each day you decide to train pick ONE of the three workout's below to complete.
Workout 1
Complete 5 rounds, rest up to 2 minutes between rounds.
1 Round = 35 seconds at Station A + 35 seconds at station B + 35 Seconds at Station C
- Station A- Squat
- Station B- Down-Up
- Station C- Shuttle Run
Workout 2
Complete 5 rounds, rest up to 2 minutes between rounds
1 Round = 35 seconds at Station A + 35 seconds at station B + 35 Seconds at Station C
- Station A- Step Back Lunge
- Station B- Kneeling Press-up
- Station C- Shuttle Run
Workout 3
Complete 5 rounds, rest up to 2 minutes between rounds
1 Round = 35 seconds at Station A + 35 seconds at station B + 35 Seconds at Station C
- Station A- Kettlebell Curl & Press (change arms every 5 reps)
- Station B- Squat
- Station C- Down-up
Additional Instructions
No rest between stations!
- When your time at station A finishes move directly to station B and start working immediately. Then when your time at Station B finishes, move directly to station C and start working immediately. When your time at Station C finishes then you can rest until it's time to go back to station A to start the next round!
The workout is too easy, what can I do?
- Reduce the rest time. Start by reducing it from 2 minutes to 90 seconds. Then if you are able you can reduce it further to 60 or even 30 seconds.
- Increase the time you work at each station from 35 to 40 seconds. You may increase the work time at each station to a maximum of 1 minute at each station.
What if I don't have a kettlebell?
- Just choose either Workout 1 or Workout 2, ignore Workout 3.
What's the easiest way to time my intervals?
- Download an app called "Gymboss Interval Timer"
- Create a customized timer that will beep each time you need to change station and time your rest for you.
