28 Day Summer Shape Up: Day 6 – “Seven Stations”

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #6

“Seven Stations”

This total body workout will be a great finale to our first week of the 28 day challenge! Remember only 6 strength workouts this week, Sunday will be a long cardio day, as we have tons of miles to make up to meet our 600 mile goal!

To complete this workout you must do 3 rounds.

Round one: start at station 1 and complete the circuit as many times as possible for 3 minutes. Rest for 30 seconds-1 minute then move on to station 2. Continue with stations 3-7 ,then rest for 90 seconds-2 minutes.

Round two: begins with 2 minutes of the circuit at station 1 followed by a 30 second rest before moving on to 2 minutes at station 2 and so on. After round 2 rest 1 minute.

Round 3 is a continuous round starting back with the circuit at station 1. Complete 1 minute of each circuit without any rest between stations. Enjoy!

 

Station 1

6 push-ups

12 crunches

12 leg raises

 

Station 2

6 tuck jumps

6 squats

6 jump squats

 

Station 3

3 plank walk outs with push-up (start standing, hands to floor, walk out to plank, push up, walk hands back to feet, stand up to vertical = 1 rep)

2 speed burpees (no push-up, no jump)

10 mountain climbers

 

Station 4

10 meter crab walk

6 triceps dips

10 hand to opposite foot taps in crab position (hips up)

 

Station 5

5 wide push ups

10 second plank hold

5 Bullfrogs ( high plank, jump feet in to hands, lift hands but stay low in squat, jump legs back out= 1 rep)

 

Station 6

10 toe jumps (stand by wall, 10 quick jumps aiming to touch spot high on wall)

10 hot squat jump (drop into low squat, lift onto toes, and hop, maintaining squat position)

3 star jumps

 

Station 7

4 full burpees

10 bicycle crunches

10 atomic sit-ups (sit up, and bring knees to chest at the same time)

 

 

Author: Kristen Leontie

Fitness trainer to the stars (of Newton Ma), athlete, pro runner and dog lover...

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