Looking for a fast and efficient way to train? Introducing our 10 minute workout series! This session is designed to be done around the Synergy360 station. Please warm up with 5 minutes of light cardio and stretching. Note this is a general program and is not designed with individual strength, weaknesses, training history or injury history in mind.

Set your equipment up for the 5 stations beforehand.

Complete 10-15 reps on each station. Take 30 seconds rest before heading to the next station (there are plenty of interval timing apps out there).

Complete the circuit 3 times.

Station 1 Cable Row

Station 2 Squat Variation (Choose you level)

Station 3 Walking Abs – Key is control, imagine there’s a marshmallow underneath your lower back, keep some pressure on it and keep your breathing

Station 4 Cable Paloff Press

Station 5 Dumbbell Shoulder Shrug


by Laurence Houghton PhD, High Performance Coach, Warwick Workout.