Game version
Station dance: put on music, spend 40 seconds at each station and change on the beat.
Six-Station Circuit
Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Set six stations in a loop.
Core: 40. Rest when you need to.
- Ages
- 13 and up
- Time
- 20 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Cones, mat
- Level · skill
- Advanced · Swimming
The steps
How it works
- Set six stations in a loop.
- Work 40 seconds at each with 20 seconds to move to the next.
- Rest 2 minutes after the full loop.
- Do 2 or 3 loops.
Coaching point
Good form while tired.
Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (30 seconds), Core (40), More (a second round). Rest when you need to.
Story
You are a hero training for a mission at six stations.
My best
Beat your own count
Rest when you need to. Only your own number counts: today against last time.
Practice makes progress
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