Today’s workout is thanks to Stacey Suntken from Melrose Boot Camp. Thanks Stacey!

Four And More

Equipment needed: Kettlebells, Cones, Agility Ladder, Mats

Preparation: Fill out a card for each station with all four levels or print of this one done for you.

This is a 4  station workout, with add ons each round.

1 round = 4 stations.

On the first round, do exercise number 1 on the card and then rotate to next station where you will do exercise 1 on that card.

On their second time around, clients should follow exercise number 2 and rotate and so on.

Hope this makes sense. It’s pretty easy to follow and lots of fun to do on a Friday!

STATION 1: Push-UP

1: 10 Full ROM Pushups

2: 10 Full ROM Pushups + 10 wide arm pushups

3: 10 Full ROM Pushups + 10 wide arm pushups + 10 close grip pushups

4: 10 Full ROM Pushups + 10 wide arm pushups + 10 close grip pushups + 10 staggered arm pushups (10 ea side)

STATION 2: GOT KETTLEBELLS

1: 10 KB Goblet Squat

2: 10 KB Goblet Squat + 10 Single Leg Dead Lifts (ea side) (or 20 dead lifts)

3: 10 KB Goblet Squat + 10 KB Single Leg Dead Lifts (ea side) + 10 side lunge with bicep curl (ea)

4: 10 KB Goblet Squat + 10 KB Single Leg Dead Lifts (ea side) + 10 side lunge with bicep curl (ea) + 10 KB Haleos

STATION 3: CORE

1: 10 mt climbers cross overs

2: 10 mt climber cross overs + 10 side plank with hip raise (ea)

3: 10 mt climbers cross overs + 10 side plank with hip raise (ea)  + 10 v-ups (modify: asst leg lifts)

4: 10 mt climbers cross overs + 10 side plank with hip raise (ea) + 10 v-ups (or asst leg lifts) + 25 burpees (yes, 25! J)

STATION 4: CONES & LADDERS

1: cone drill & quick feet through ladders

2: cone drill & feet in/out through ladders ×2

3: cone drill & hi knees through ladders ×3

4: cone drill & side to side through ladders ×4

Zig Zag Cone Drill: Set up 12 cones in zigzag pattern. Sprint out to first cone then back pedal to second cone and repeat through all cones.

About Stacey

I’m an ACE certified fitness instructor with Melrose Boot Camp. I love seeing people of varying fitness levels working together and motivating one another toward a common goal – being healthy and fit.

When not instructing boot camp, I’m an avid runner and have coached a walk to run program.  I recently completed my 7th Boston Marathon. Overall, I love everything fitness and enjoy helping to make my community stronger through fitness.

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Image: DiddyOh (CC)

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