Level 1

Teams (as many as 4)

2 Rounds

There will be four stations. 2 minutes at each station. Each member will start at a different station. Completing all four stations constitutes 1 round.

Station 1 – Assault Bike for calories

Stations 2- 2 rounds of

7 Air squats

7 Elevated Push Ups

Station 3 – Row for calories

Station 4 – 2 rounds of

7 Ring Rows

7 Ab Mat Sit Ups

Level 2

Teams (as many as 4)

2 Rounds

There will be four stations. 2 minutes at each station. Each member will start at a different station. Completing all four stations constitutes 1 round.

Station 1 – Assault Bike for calories

Stations 2- 2 rounds of

7 Air squats

7 Push Ups

Station 3 – Row for calories

Station 4 – 2 rounds of

3 Pull Ups

7 Ab Mat Sit Ups

Level 3

Teams (as many as 4)2 Rounds

There will be four stations. 2 minutes at each station. Each member will start at a different station. Completing all four stations constitutes 1 round.

Station 1 – Assault Bike for calories

Stations 2- 2 rounds of

8 Air squats

8 Push Ups

Station 3 – Row for calories

Station 4 – 2 rounds of

8 Pull Ups

8 Ab Mat Sit Ups

Level 4 Rx

Teams (as many as 4)2 Rounds

There will be four stations. 2 minutes at each station. Each member will start at a different station. Completing all four stations constitutes 1 round.

Station 1 – Assault Bike for calories

Stations 2- 2 rounds of

10 Air squats

10 Push Ups

Station 3 – Row for calories

Station 4 – 2 rounds of

10 Pull Ups

10 Ab Mat Sit Ups

Motivation

Are you committed to being healthy?  The beauty of becoming more healthy is there is no one standard to which we judge everyone by.  We are all at different stages.  As long as we are moving in the right direction than who cares where we were yesterday.  We all have room for improvement and we need to look at ways to encourage everyone to be a little better than yesterday.  Focus on the positive.  Look at what you have been doing.  Don’t overwhelm yourself by being unrealistic.  Where I want to be 5 years from no will take me that 5 years to get there.  I’m moving with a direction and a purpose.  There is no end goal.  We just keep moving.  Be awesome.  Think positive.  Be positive.

Strength

Day 1 or 2

Strategy

This workout may look confusing but it really isn’t.  It is just a different format than what you are used to.  We are putting the Air Assault Bikes to use.  You are also looking at introducing you to the basic format used in the small gym.  While at Station 1 (Assault Bike) and Station 3 (Rower) you are attempting to accumulate as many calories as possible.  This will vary from athlete to athlete.  Stations 2 and 4 have a set amount of work you need to accomplish in the two minutes.  Try to spend 30 seconds for each movement.  There are two movements at both stations 2 and 4 but you will do them twice so there are 4 intervals.  30 seconds multiplied by 4 intervals is 2 minutes.  Your team score will be total calories from the bike and rower.  You must complete all the reps in order to go to the bike or rower.  Stick to your normal level.  The movements should be the break.  You should find a pace that will allow you to get the most total calories as possible.  Have fun.  

Get more Awesome: Mobility