5×5 STATION CIRCUIT
by Funk Roberts
This workout has 5 stations all focusing on different aspects of what you will need to become a well-conditioned . You will work through each station one by one for 5 minutes each.
POWER AND STRENGTH
SPECIALTY
PLYOMETRICS-Explosive
CORE-ABS
CARDIO-CONDITIONING
Continuously perform all exercises for the prescribed reps/time one after the other at each station for 5 minutes with no rest in between. Take a 2-minute break between stations.
Make sure you warm up before and stretch after this workout. I like to skip for 10 minutes and perform a 5-minute dynamic stretch.
#4 – Release The Beast!
STATION #1 – Russian Dumbbell Strength
Circuit
Alt DB Shoulder Press – 10 reps
DB Chest Press – 10 reps
Bent Over DB Rows – 10 reps
Alt Dumbbell Curls – 10 reps
DB Judo Swing And Pull – 10 reps
STATION #2 – TRX Circuit
Perform each exercise for 10 reps each one after the other for 5 minutes straight resting only during transition to next movement
TRX Standing Mid to High Pulls
TRX Chest Press
TRX Mountain Climbers
TRX Side-to-Side Oblique Swings
STATION #3 – Plyometrics – Explosive Circuit
Perform each exercise for 50 seconds of work followed by 10 seconds rest one after the other with little to no rest in between for 5 minutes
Burpee/Squat Thrusts
Prisoner Jump Squats
Plyo Clap Push ups
Jumping Lunges
Tuck Jumps
STATION #4 – Core Strength Circuit
Perform each exercise for 60 seconds one after the other with no rest in between
Ab Wheel Roll Out On Knees
Side Plank With Leg Abduction R
Side Plank With Leg Abduction L
Plank
Tight DB Rotations
STATION #5 – Power Med Ball Circuit – Cardio and Conditioning
Perform 10 reps of each exercise for the prescribed reps below one after the other with no rest in between continuously for 5 minutes
Med Ball Slams – 10 reps
Power Overs – 10 reps
Jump Squats – 10 reps
Sprawls – 10 reps
Check out Funk’s programs for Fit Pros here:HIIT Bundle 
