Divide the class into three groups, and start one group at stations one, two, and three for four rotations. Each group spends two minutes at each station. Allow 20-30 seconds for station switching.
Warmup (entire class together)– five minutes
Station One– push-ups with progressive difficulty
Rotation one- regular push-ups
Rotation two- add five-seconds in the lowered position
Rotation three- add ten-seconds in the lowered position
Final rotation- one leg elevated, parallel to the ground
Station Two– burpees
Station Three– lunges
Rotation one- in-place lunges
Rotation two- walking lunges
Rotation three- reverse lunges
Final rotation- “around the clock” lunges (face the 12 o’clock position, lunge forward with the right leg, pull back and lunge slight right to 1 o’clock etc. At the 6 o’clock position, switch legs to complete the clock and lunge with the left leg.)
Station Four– Everyone back together for a “mini-break” where instructor leads light aerobic movements such as jumping jacks, or jogging in place.
Repeat for four full rotations
Cool Down- five minutes
Now how simple is that? No equipment set up, no break down.
What to love about this routine
The entire routine works perfectly with everyone exercising together as a unit, but having separate groups gives participants a chance to encourage each other while the instructor visits different stations.
It can also take the “pressure” off since clients won’t constantly be under a watchful gaze. Plus, it helps further establish self-accountability and create a super-social environment where hard work is still getting done.
Bottom line
It always feels awesome to have something elaborate planned and have all equipment in the trunk and ready to go, all the music in perfect order, and be right on time to set up every time. But, that’s not going to happen. Whether it’s traffic, a faulty alarm clock, or just the need for a mental break, a situation will come when a quick-fast-and-easy workout routine will come in handy. Go ahead and add this one to your arsenal!
How do you keep it simple when necessary? Pop over to Facebook and share your clutch moves with us.
