Functional Cross Training with Stations
Functional cross-training stations that combine strength, cardio and core with bands, mats and cones.
How to play
- Set up 6 stations alternating strength (band squats, rows), cardio (cone zigzag, jumping jacks) and core (plank, dead bug).
- 45 seconds of work and 15 to switch.
- Two or three rounds.
- Each student records reps and perceived effort.
Rules
- Technique before intensity.
- Follow the rotation direction.
Variations
Easier
30 seconds and light bands.
Standard
45 seconds, two rounds.
Harder
Three rounds or AMRAP format (as many rounds as possible) in 12 minutes.
Adaptations
- Injuries: alternative exercise at each station.
- Limited mobility: seated versions.
Learning goals
- Improve overall fitness.
- Gain independence in training.
PatioLab has "Functional Cross Training with Stations" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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