You will see that this workout can be altered easily to fit anywhere. The basic concept is to have a sheet of paper in several different locations (I had 15 locations). On each sheet of paper is the following 4 things:
#1 Name of the location you are at
#2 Exercise to perform
#3 Name of next location
#4 How to get to the new location
For Example, the sheet I used had the title of BASEMENT NORTH, where you would have to do 20 CLOSE GRIP PUSH UPS, and then go to the 3RD FLOOR SOUTH STAIRWELL, and you got there by a JOG. Once you got to the 3rd Floor South Stairwell, you would see another sheet taped to the wall. As you can see, there are some great possibilities here. To get you started, I will put the 15 sheets I had displayed.
I used 6 floors on the south stairwell and the 6 floors on the north stairwell (about 150 feet from the south stairwell), along with a cardio room, an upper weight area, and a lower weight area.
SHEET #1 Upper Floor Weight Room 15 Pull ups GO TO: Lower Floor Weight Room METHOD: Inch Worm SHEET #2 Lower Floor Weight Room 20 Physioball Knee Tucks GO TO: Cardio Room METHOD: Squat Walk SHEET #3 Cardio Room 25 – each side – Medicine Ball Sliders GO TO: 2nd Floor North Stairwell. METHOD: Jog SHEET #4 2nd Floor North 30 Burpees GO TO: Basement North METHOD: Jog SHEET #5 Basement North 20 Close Grip Push-ups GO TO: 3rd Floor South METHOD: Jog SHEET #6 3rd Floor South 20 Muslim Prays GO TO: Basement South METHOD: Bear Walk SHEET #7 Basement South 50 Air Squats GO TO: 4th Floor South METHOD: Sprint SHEET #8 4th Floor South 20 Hindu Push-ups GO TO: Main Floor North METHOD: Jog SHEET #9 Main Floor North 20 Core Burpees GO TO: 4th Floor North METHOD: Sprint SHEET #10 4th Floor North 50 Leg Lifts GO TO: 2nd Floor South METHOD: Jog SHEET #11 2nd Floor South 5 Crab Walks (back & forth on landing) GO TO: Sub Level 1 METHOD: Bear Walk SHEET #12 Sub Level 1 South 5 Frog Jumps (back & forth on landing) GO TO: Sub Level 1 North METHOD: Jog SHEET #13 Sub Level #1 North 20 Tuck Jumps GO TO: 3rd Floor North METHOD: Sprint SHEET #14 3rd Floor North 40 – each side – Slalom Jumps GO TO: Main Level South METHOD: Jog SHEET #15 Main Level South 50 Jumping Jacks GO TO: Upper Floor Weight Room METHOD: Jog
Unfortunatly I did not have enough time to finish this one. I had to end a little bit earlier than normal to go back to … work 🙁 I will say that this workout was a very good one. As Px it may be a little too long for anyone trying to do it on the noon hour break. So I would suggest a) leaving out a few stations, b) shortening the reps of the exercise at each station, or c) keep as written but ensure that you have enough time slotted out for your workout.
This was also a down fall of my own dream inspired workout. Killer workout – not enough time over the noon hour to complete it.