Circuit Stations

What are circuit stations?

Circuit stations is a workout based on a set number of exercises that you perform in succession until your time runs out. So knowing how much time you have can help you determine how many times you can complete a circuit and how hard you’ll need to work. For instance, circuit one has five exercises. Perform each exercise in succession completing the number of reps (repetitions) prescribed for each exercise. After you complete the last exercise in the circuit take a quick break and start circuit one again. You have 10 minutes to complete the circuit as many times as possible (AMRAP). After 10 minutes grab some water, wipe off, and move to circuit two.  Complete circuit two AMRAP within 10 minutes. Move to circuit three, etc.

Imagine, you are a train, loading and unloading cargo, then traveling to the next station. You know you can, you know you can!


Today’s Exercise Station Format*

Equipment: Barbell, hand weights, medicine ball, battling rope, steps, mat

Timing: 10 minutes/station

Circuit 1 – Upper Body (10-12 reps)

  1. Seated shoulder Press
  2. Bicep Curls
  3. Tricep Push Ups
  4. Bent Over Rows
  5. Chest Press

Circuit 2 – Lower Body (10-12 reps)

  1. Seated Squats
  2. Reverse Lunge (10/side)
  3. Calf Raise
  4. Lateral Squat (10/side)
  5. Leg Up and Overs (10/side)

Circuit 3 – Core (10-12 reps)

  1. Spiderman Crunches (10 per side)
  2. Curl Ups OR Crunches
  3. Twisting Mountain Climbers (10 per side)
  4. Supermans

Circuit 4 – Cardio 30s work / 30s rest per exercise

  1. Jump Rope
  2. Drop and Touch
  3. Medicine Ball Slam

*Revised: Removed an exercise from Circuit 3. For recovery, added timing to Circuit 4.

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