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1st Station Works: shoulders, arms, abs, obliques Start with Knee Tuck. Hold a plank with feet on medicine ball, hands on ground (as shown). Keeping left foot on ball, bring right knee toward chest, then kick right leg out to side. Return to start; repeat on opposite side for 1 rep. Continue for 45 seconds. Rest 15 seconds.
1st Station, Move 2 Works: shoulders, arms, back, butt, thighs Next, do Thruster. Start in a squat, thighs parallel to ground, a dumbbell in each hand at shoulders. Stand, driving weights overhead so arms are extended, biceps near ears (as shown). Return to start; repeat for 45 seconds. Rest 15 seconds.
2nd Station Works: shoulders, arms, abs, butt, hamstrings Start with Bear Walk. Get on all fours, a dumbbell in each hand; lift hips and straighten legs. Keeping hips lifted, walk right hand and right foot one step forward (as shown); repeat on opposite side, bringing left hand and left foot to meet right for 1 rep. Continue for 45 seconds. Rest 15 seconds.
2nd Station, Move 2 Works: abs, back Next, do Hollow Rock. Lie face up with arms and legs extended off ground at a 45-degree angle (as shown). Keeping abs engaged and arms and legs lifted, rock forward, then backward, for 1 rep. Continue for 45 seconds. Rest 15 seconds.
