Today’s workout is thanks to Stacey Suntken from Melrose Boot Camp. Thanks Stacey!
Four And More
Length: 45 minutes
Equipment needed: Kettlebells, Cones, Agility Ladder, Mats
Set Up
Preparation: Fill out a card for each station with all four levels or print of this one done for you.
How It Works
This is a 4 station workout, with add ons each round.
1 round = 4 stations.
On the first round, do exercise number 1 on the card and then rotate to next station where you will do exercise 1 on that card.
On their second time around, clients should follow exercise number 2 and rotate and so on.
It’s pretty easy to follow and lots of fun to do on a Friday!
Station 1: Push Up
- 10 Full ROM Push Ups
- 10 Full ROM Push Ups + 10 Wide Arm Push Ups
- 10 Full ROM Push Ups + 10 Wide Arm Push Ups + 10 Close Grip Push Ups
- 10 Full ROM Push Ups + 10 Wide Arm Push Ups + 10 Close Grip Push Ups + 10 Staggered Arm Push Ups (10 each side)
Station 2: Got Kettlebells?
- 10 KB Goblet Squat
- 10 KB Goblet Squat + 10 Single Leg Deadlifts (each side) (or 20 Deadlifts)
- 10 KB Goblet Squat + 10 Single Leg Deadlifts (each side) + 10 Side Lunge with Bicep Curl
- 10 KB Goblet Squat + 10 Single Leg Deadlifts (each side) + 10 Side Lunge with Bicep Curl + 10 Halos
Station 3: Core
- 10 Mountain Climber Crossovers
- 10 Mountain Climber Crossovers + 10 Side Plank w/ Hip Raise
- 10 Mountain Climber Crossovers + 10 Side Plank w/ Hip Raise + 10 V-Ups (modify: assisted Leg Lifts)
- 10 Mountain Climber Crossovers + 10 Side Plank w/ Hip Raise + 10 V-Ups (or assisted Leg Lifts) + 25 Burpees (yes, 25!)
Station 4: Cones and Ladders
- Zig Zag Cone Drill & Quick Feet through ladders
- Zig Zag Cone Drill & In/Out through ladders ×2
- Zig Zag Cone Drill & High Knees through ladders ×3
- Zig Zag Cone Drill & Side to Side through ladders ×4
Zig Zag Cone Drill: Set up 12 cones in zigzag pattern. Sprint out to first cone then back pedal to second cone and repeat through all cones.
About Stacey
I’m an ACE certified fitness instructor with Melrose Boot Camp. I love seeing people of varying fitness levels working together and motivating one another toward a common goal – being healthy and fit. When not instructing boot camp, I’m an avid runner and have coached a walk to run program. I recently completed my 7th Boston Marathon. Overall, I love everything fitness and enjoy helping to make my community stronger through fitness.
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Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
This looks great! Will be giving this a go next week! (Sorry, clients :), I’m sure they will thank me eventually.
This was great! It will be a staple that stays in the gym bag for last minute class subs! Minimal equipment needed and can easily be tweeked to add/modify. Thanks for sharing