Who’s up for another round of burpees?
Today’s full body workout includes the chest press, arm waves, renegade rows, and more, but there’s a catch. Every single station ends with a set of burpees!
There’s a reason why personal trainers love burpees. They’re basically push-ups and plyometrics mixed together, so you’ll feel the burn and tone your muscles. Translation: They’re a really good workout!
This is another one of our signature 4 station rotation workouts. If you want workouts just like this one, our locations have plenty to offer you! 
Warm Up
High Knees
Walk-Outs/Inchworms
Mountain Climbers
Crunches
Time: 2 minutes
Repeat: 2x
Transition Time: 30 seconds
Time at End of Warm Up: 2:30
Suspension Station
Primary Movement: Chest Press
Secondary Movement: Plank Opposite Knee -> Elbow + Push-Up
Time: 2 minutes, 30 seconds
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 5:30
Burpees
Time: 25 seconds
Repeat: 1x
Transition Time: 5 seconds
Time at End of Station: 6:00
Rope Station
Primary Movement: Alternating Arm Waves
Secondary Movement: Push-Up + 3 Plank Jacks
Time: 2 minutes, 30 seconds
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 9:00
Burpees
Time: 25 seconds
Repeat: 1x
Transition Time: 5 seconds
Time at End of Station: 9:30
Plyo Station
Primary Movement: Alternating Step-Ups
Secondary Movement: Spidermans
Time: 2 minutes, 30 seconds
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 12:30
Burpees
Time: 25 seconds
Repeat: 1x
Transition Time: 5 seconds
Time at End of Station: 13:00
Free Weight Station
Primary Movement: Renegade Row + Push-Up
Secondary Movement: Squat + Side Kicks (Alternate)
Time: 2 minutes, 30 seconds
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 16:00
Burpees
Time: 25 seconds
Repeat: 1x
Transition Time: 5 seconds
Time at End of Workout: 16:30
