Our inPower Circuit Training Bootcamp is a full-body outdoor workout combining strength, endurance, and cardio in a motivating and supportive environment.
We train every weekend at the Skatepark de Pâquis (Geneva) — a dynamic space where fitness meets community.
Warm-Up
Each session starts with a short warm-up to activate muscles and prepare the body for the circuit:
- Skipping in place – 30 seconds
- Jumping jacks – 30 seconds
- Air squats – 12 reps
- Walking lunges (10 steps per leg)
- Dynamic hip hinge – 12 reps
- Arm circles + torso twist – 30 seconds
Full Body Circuit (10 Stations)
Each station lasts 40 seconds of work followed by 20 seconds of rest.
Complete 1 to 3 rounds, with 2 minutes of rest between rounds.
The circuit alternates between lower body, upper body, core, and cardio for a complete and balanced workout.
| # | Exercise | Focus | Reference / Link |
|---|---|---|---|
| 1 | Squat / Jump Squat | Legs, glutes | How to Squat Properly – Muscle & Motion |
| 2 | Push-Ups | Chest, shoulders, triceps | Push-Up Exercises with Extra Core – Muscle & Motion |
| 3 | Bench Dips | Triceps, shoulders | Bench Dips Tutorial – Muscle & Motion |
| 4 | Walking Lunges | Legs, balance, coordination | |
| 5 | Core Exercise (Plank Hold or Leg Raises) | Core stability | Core & Plank Variations – Muscle & Motion |
| 6 | Inverted Row | Back, arms | Inverted Row Mechanics – Muscle & Motion |
| 7 | Mountain Climbers | Core, cardio | Mountain Climbers – Muscle & Motion |
| 8 | Russian Twist | Core, obliques | Russian Twist |
| 9 | Tire Push / Pull | Legs, power, cardio | Tire flip – Functional power move using the tire available at the skatepark |
| 10 | Battle Rope | Arms, shoulders, endurance | Battle Rope – Upper-body cardio finisher with ropes available in the skatepark workout zone |
Note: Some equipment (like the tire and battle ropes) belongs to the skatepark workout area, which may be shared with skaters. We adapt our setup as needed to keep the session safe and dynamic.
Why This Circuit Works
The inPower Circuit combines functional strength training, core stability, and cardio conditioning to maximize results in minimal time.
Each round keeps your heart rate up while strengthening every major muscle group.
You’ll improve:
- Strength and muscle tone
- Core stability and posture
- Endurance and coordination
- Energy, focus, and confidence
If you want to understand how to combine cardio and strength effectively, check out our post “Cardio or Strength First?”.
Join us every Saturday and Sunday at 11:00 at the Skatepark de Pâquis (Geneva) — and train with the inPower community.
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