Indoor Workout: The 5-10-15

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

1. 5 Pull Ups
2. 10 Box Jumps
3. 15 Boat Pose Crunches on Box

STATION 2 – Dumbbells

1. 5 Plank Up Downs
2. 10 DB Supine Chest Presses
3. 15 DB Squats

STATION 3 – Kettlebells

1. 5 KB High Pulls
2. 10 KB Half Get Ups (5 on each side)
3. 15 KB Swings or Deadlifts

STATION 4 – Padded Medicine Balls (and wall)

1. 5 Burpees
2. 10 Wall Balls
3. 15 Pylo Push Ups off Wall

STATION 5 – Suspension Trainers

1. 5 TRX Bicep Curls
2. 10 TRX Pistol Squats (5 on each leg)
3. 15 TRX Jump Squats

Cool Down – 5 minutes

Stretch!

Let us know how you liked the workout in the comments below!

Lizelle Din

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.