Cold outside? Heat it up inside with this indoor workout! If you have limited space, but access to lots of equipment, bring it all out for this circuit workout that hits every muscle and flies by before they know what hit them.
Time: 45 Minutes
Equipment: Pull Up Bar, Boxes, Dumbbells, Kettlebells, Padded Medicine Balls, Suspension Trainers (I like to set it up so there can be up to 4 people at a station.)
Format: AMRAP circuits
Set Up and Method
Set up 5 stations. Each station has 3 exercises. Write them on a card and place them at each station.
Campers will spend 5 minutes at each station doing as many rounds of the circuit as possible. Rest for 1 minute in between.
Warmup – 10 minutes
Jog in Place, Squats, Lunges, Hamstring Kicks, Walkout to Spider Lunges, Push Ups to Side Rotations, Jumping Jacks
STATION 1 – Pull Up Bar and Boxes
- 5 Pull Ups
- 10 Box Jumps
- 15 Boat Pose Crunches on Box
STATION 2 – Dumbbells
- 5 Plank Up Downs
- 10 DB Supine Chest Presses
- 15 DB Squats
STATION 3 – Kettlebells
- 5 KB High Pulls
- 10 KB Half Get Ups (5 on each side)
- 15 KB Swings or Deadlifts
STATION 4 – Padded Medicine Balls (and wall)
- 5 Burpees
- 10 Wall Balls
- 15 Pylo Push Ups off Wall
STATION 5 – Suspension Trainers
- 5 TRX Bicep Curls
- 10 TRX Pistol Squats (5 on each leg)
- 15 TRX Jump Squats
Cool Down – 5 minutes
Let us know how you liked the workout in the comments below!
My name is Lizelle Din and I am a NASM CPT, FRCms, Kettlebell Sport Coach and fitness class instructor in Seattle, WA. My fitness background originated from a mix of biking, roller derby and dodgeball! I currently teach class occassionally and coach teams, and I am known to be both sneaky and stealthy with my workouts. Maybe because I am a ninja.
Terri Jenkins says
Would you please explain the plyo push-ups off wall.
Kyle Wood says
Do a wall push up and push off at the top of the movement. A wall push up is a really easy modification for people who aren’t ready to do push ups off the ground.