Muscular Chairs Workout


Trainer stands by tablet and pauses music whenever they feel like. Allow brief moments of rest as needed to let everyone shake out the burn.
Play musical chairs song, or anything from Beetlejuice soundtrack.

Booted out penalty stations are SKI, RUN, Planks, Core of trainers choice. Round 4 needs TRX and mat. With less people battle on for more rounds!

Round 1: Everyone in wall sit (or against uprights) hold until music stops,
when music stops 5 burpees and return to wall sit. Last to return gets booted to penalty stations. Remaining 11 continue 5 more rounds until 6 people have been booted to penalty stations. Done. Reset and start round 2

Round 2: Everyone Lunging around gym in a circular motion, when music stops,
8 push-ups (kneeling OK) and pop up into lunge position, boot last person to penalty stations until 6 remain.

Round 3: Everyone Holding Plank In a line, when music stops,
Pop up and do 2 BW super burpees and get back down into plank fast.
Boot last person to penalty stations and so on until half remain.

Round 4: TRX Row Hold - (45 degree lean) until music stops, drop down to mat and do 10 v-sit crunch and get back up into row hold position. Boot last person to penalty until 6 are booted.

I think that's enough for Friday.

15-20min