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5×5 STATION CIRCUIT

5×5 STATION CIRCUIT

 by Funk Roberts

 

 

This workout has 5 stations all focusing on different aspects of what you will need to become a well-conditioned . You will work through each station one by one for 5 minutes each.

POWER AND STRENGTH
SPECIALTY
PLYOMETRICS-Explosive
CORE-ABS
CARDIO-CONDITIONING

Continuously perform all exercises for the prescribed reps/time one after the other at each station for 5 minutes with no rest in between. Take a 2-minute break between stations.

Make sure you warm up before and stretch after this workout. I like to skip for 10 minutes and perform a 5-minute dynamic stretch.

 

#4 – Release The Beast!

STATION #1 – Russian Dumbbell Strength Circuit
Alt DB Shoulder Press – 10 reps
DB Chest Press – 10 reps
Bent Over DB Rows – 10 reps
Alt Dumbbell Curls – 10 reps
DB Judo Swing And Pull – 10 reps

STATION #2 – TRX Circuit
Perform each exercise for 10 reps each one after the other for 5 minutes straight resting only during transition to next movement

TRX Standing Mid to High Pulls
TRX Chest Press
TRX Mountain Climbers
TRX Side-to-Side Oblique Swings

STATION #3 – Plyometrics – Explosive Circuit
Perform each exercise for 50 seconds of work followed by 10 seconds rest one after the other with little to no rest in between for 5 minutes

Burpee/Squat Thrusts
Prisoner Jump Squats
Plyo Clap Push ups
Jumping Lunges
Tuck Jumps

STATION #4 – Core Strength Circuit
Perform each exercise for 60 seconds one after the other with no rest in between

Ab Wheel Roll Out On Knees
Side Plank With Leg Abduction R
Side Plank With Leg Abduction L
Plank
Tight DB Rotations

STATION #5 – Power Med Ball Circuit – Cardio and Conditioning
Perform 10 reps of each exercise for the prescribed reps below one after the other with no rest in between continuously for 5 minutes

Med Ball Slams – 10 reps
Power Overs – 10 reps
Jump Squats – 10 reps
Sprawls – 10 reps

 

Check out Funk’s programs for Fit Pros here:

NEW HIIT Bundle

Trainer Bundle 2.0

Finisher Bundle

Kettlebell Bundle

 

 

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