Station Workout

Q: How can I do a workout at the station that's not too draining, but effective?

A: I think bodyweight circuits work well for on-duty training. You can cover the entire body, and it's very effective.

Here's one that I do sometimes.

Dynamic mobility warm up 5-7 mins.

Round one: Pushups for 30 sec
Round two: Prisoner Squats x 30 sec
Round three: Front Plank x 30sec

2 circuits / 30s rest between rounds

Round four: Glute bridge x15 reps
Round five: Band Pulls or Chins x10 reps
Round six: Prone Cobra's x10 reps

2 circuits / 30s rest between rounds

Then finish with some metabolic work : Jump Rope for 6 minutes