Trying to stay true to "mixing up" my workouts, I decided to try a total body workout that would really challenge and test my endurance skills. The workout: stations or circuits set up on a basketball court that involves using every part of the body.
One of my favorite stations is the sled. When you push the sled with added weight, upper body and leg strength are tested and get the heart pumping. Other stations include speed and agility work and plyometrics. The key to the workout is to do each station one right after the other, without taking a break. After each station is done once through, then give yourself a minute to cool down, and start again. Repeat the stations three times through.
The idea behind this fat blasting workout is to keep the body guessing - what is coming next? I love a good weight lifting and cardio HIIT session, but this workout tests the mindset and body. Afterwards, the feeling is one of great satisfaction. Are you ready to see results?
The Workout:
Supplies: A Sled with weight, Weighted Ball, Jump Rope, Dumbbell or Weighted Plate, Ladder for drills, Band for ankles
Tip: There are ten stations, set up gym with supplies so each move can be done one right after the other. Time yourself after one completed rotation of all stations. This will give you a better idea on how long it takes to complete. Next round of stations, see if you can beat your time.
*Sled Push with added weight to add challenge. Push weighted sled the length of the court Reps: 4 sled pushes lengthwise
Sled Push with 90 lbs. - add in more weight to add challenge.
*200 Rotations of Jump Rope
*Tuck Jumps in to a Push Up (Bring knees up to chest as you jump, then drop down to a push up) Reps: 20 tuck jumps to a push up
*Banded Weighted Broad Jumps (Place bands around ankles, holding a weighted plate or dumbbell, broad jumps across court or gym) Reps: Broad jumps across gym or 20 broad jumps
Place bands around ankles and with weighted plate, ball or dumbbell squat jump across gym
*Banded Squat Jumps (Keep bands around ankles and squat down, jump up bringing knees up to chest) Reps: 20 Squat jumps
*Weighted Ball Throw to a Squat (Stand close to a wall, and throw weighted ball against wall as high as you can throw it. As it comes down, grab it and squat low. This completes one rep.) Reps: 20 throws
Weighted Squat Ball Throws - works upper and lower body.
*Weighted Ball Side Slam (Turn to the side and slam weighted ball in to the wall. Catch and side slam until all reps are completed. Turn to opposite side and repeat.) Reps: 20 throws
*Ladder Drills (Pick four of your favorite ladder drills. Example: squat out/in, one foot jump down ladder, keep feet together and jump ski in/out, turn to the side and quick toe taps down and back. The goal is to goal is to go as fast as you can through these moves so you can get to the next station.) Reps: Complete each drill twice through
*Weighted Ball Stand Up Slam (Make sure this ball is 15 to 20 lbs or higher. Pick up ball and slam down on one side. Pick it up and slam on opposite side.) Reps: 20 floor slams
Pick up a heavy weighted ball and slam to ground. Pick it up and repeat.
*Jump Squat Rope (Jump in a low squat, this really tests your leg endurance.) Reps: 50 rotations