(Instructions & Video below)
You ready for this signature KO Trained workout? This workout is perfect for partner training! It is a full body workout that’ll leave you satisfied. You and your training partner will both be at the same station for 10 minutes Alternating 3 exercises at a time. Read below to get the full description.
If you do not have a partner to train with, that is ok, I’ll show you have to perform the workout without a partner as well!
Exercises
Exercise Station 1
- 15 Rope Slams
- 15 Rope In & Outs
- 15 Rope Quick Hands (Right and left = 1 rep)
Exercise Station 2
- 5 High Box Jumps
- 10 Regular Box Jumps
- 15 Quick Feet
Exercise Station 3
- 5 Burpees
- 10 Skiers (Right and left = 1 rep)
- 15 High Knee Jumps
Exercise Station 4
- 5 Pull-ups
- 10 Speed Squats
- 15 Pushups
How to Perform this Stations Workout
Round 1 (Exercise Group 1)
10 Minutes
Perform all 3 exercises and their specific reps in Exercise Group 1 and then your partner will do the same.
Example:
Partner 1
- 15 Rope Slams
- 15 Rope In & Outs
- 15 Rope Quick Hands (Right and left = 1 rep)
Partner 2 will start immediately after Partner 1 has completed the 3 exercises.
Repeat this cycle for the entire 10 minute interval.
Then move onto Exercise Station 2 and perform it the exact same way.
Do Not Have a Partner?
That is fine! Perform to the exact same way just take a 30-45 second break after completing each set 3 exercises.
After 10 minutes move onto the next station and repeat.
Don’t Have Battle Ropes?
Not a problem either. Take two 5-10 pound dumbbells and do the exact same movements we do in the video just slightly different.
- 15 Shoulder Flies
- 15 Standing Chest Flies
- 15 Hammer Curls (right & left = 1 rep)
Get creative Dammit!!!
Hope you enjoy your free workout 😉
-Bryan
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