station: low bar
- Choose an exercise according to your current lap (lap 1,2,3,4 or 5)
- To make exercises easier or harder, use the variations. (↓ = easier and ↑ = harder.)
- After completing the exercise, run on to the next station. If this is your 3rd station, end your workout at the start/finish-point or run to the next station in a new lap.
lateral plank (20 to 30 sec. per side)
- Plank on the bar and bring your legs and torso in one line.
- Hold this position and change side after 20 to 30 seconds.
↓ Resolve the position in between.
↑ Lift the upper leg.
push-up (10 to 15 reps.)
- Plank on the bar and bring your legs and torso in one line
- Do a push up.
↓ Place your knees on the floor.
↑ Lift one foot from the floor. Change the leg after 5 to 8 repetitions.
dip (10 to 15 reps.)
- Lean on your arms with your back to the bar.
- Do a dip and bend your arms to 90° max.
↓ Place your feet closer to your body and bend your knees.
↑ Place your feet further away from your body
backward plank (10 to 15 reps.)
- Lean on your arms with your back to the bar. Bring your legs and torso in on line.
- Lift your legs alternately.
↓ Just hold position and keep your feet on the ground. Hold for 20 to 30 seconds.
↑ Lift your leg and hold it for 20 to 30 seconds.
mountain climbers (10 to 15 reps. each leg)
- Lean on the bar.
- Alternately pull your knees towards your chest in a fast to very fast motion
↓ Take a short break between the jumps.
↑ Bring your knees sideways to your elbows.
