One group exercise class format that never lets me down is a Tabata style stations workout that uses eight different stations. I was introduced to this format during a free CrossFit class I tried at Legacy Place a couple of summer ago.
For those unfamiliar with Tabata in general, you do 20 seconds of work followed by 10 seconds of rest. A true Tabata repeats the same exercise in this style for eight rounds that total four minutes. If you do eight different stations of effective and creative total body exercises in this manner, you are guaranteed to be a sweaty mess. I’ve done the workout in the picture above many times on my own and in class, and it’s always a killer, but I also like to change up the exercises. Here’s one of my latest favorites change-ups that I recently had my Thursday morning class peeps tackle!
Instructors, if your gyms have minimal equipment, this is a great way to introduce new fitness toys to your class despite not having enough to go around for everyone to have one. We definitely don’t have enough bosu balls or dynamax medicine balls for everyone at my gym, so whenever I want to use them in class, I incorporate them in a stations or partner format.
Going through all eight stations takes 32 minutes total, and if you give a minute of rest after each station, it will give you a forty minute workout. Instructors, with a 5-10 minute warmup and 5-10 minute cooldown, you’ve got your 50-60 minute class right there. This is also a great go to format when you’re stuck on time and need to come up with something in a pinch. I can’t wait to get creative with this format once we’re able to take class outside again. Warm weather, hurry UP!
Below are links to videos/pics in case you don’t know how to execute the moves:
- Bosu burpees
- Stability ball elbow planks
- Medicine ball squat and toss
- Bosu lateral taps
- Stability ball v-sits
- Medicine ball overhead alternating lunges
- Hand release pushups
- Weighted glute bridges
Post your sweaty pics if you try this one!
Readers, let’s chat! Do you enjoy Tabata style workouts? What about station formats in class? Instructors, what’s a go to class format of yours when you’re in a pinch?