Stations of he**

One of my instructors is away and I subbed her class, I didn't feel like working out or even getting dressed so I set up circuit. One of the guys in my class named this one. I hope you can use, it is a really good workout.

Station 1 - Set up of 5 steps

• 1. Staggered jog-switch legs after 1 minute.
• 2. Up up down down jack jack
• 3. Incline leg lifts
• 4. Walkovers

Station 2 - track/free area

• 1. Shuffle right/shuffle left
• 2. Mountain climbers
• 3. 8 Count body builders
• 4. Burpees

Station 3 - I use 2 of our big blue stretching mats

• 1. Barbell rollouts
• 2. Surrenders
• 3. One arm dumbbell row (bar between legs) - switch after 1 minute
• 4. UFC's

Station 4 - Bosu's

• 1. Bosu run (using 2 together knees high)
• 2. Using weight of choice squat do a bicep curl to an overhead press
• 3. Full sit ups (can use a weight for more of a challenge)
• 4. Push ups

Have everyone pick a station to start, I normally have 16-20 people so its 4-5 for each. Ok, so what I do is set the ring timer (if you don't have one I stringly recommend it I use it all the time, they're awesome) for 2 minutes they perform that exercise for the 2 minutes the ring timer goes off and they have a 30 second rest before moving to the next station. So they'll go through each station 4 times. I hope this all makes sense. Have fun teaching!

Lynn

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