Hanging Core Variations
1. Hanging Leg Raises
2. Toes to Bar

Supine Core Variations
1. Crunches
2. Reverse Crunches
3. Bicycles
4. Leg Lifts
5. Flutter Kicks
6. V-Ups
7. Standing Knee to Elbow

Prone Core Variations
1. Plank
2. Kick Touch
3. Hip Touch
4. Ab Roller

Secondary Exercise Intensifiers
1. Jack Toe Touches
2. Burpee
3. Squat Jump
4. Kettle bell Swing
5. Mountain Climbers

Squat Variations
1.Air Squat
2.Sumo Squat
3.Quad Killers
4.Jack Toe Touches

Lunge Variations
1.Sea Saw
2.Triple Jump
3.3 Ways (Front, Side, Back)
4.Forward
5.Backward
6.Side

In some cases there may not be enough stations for all 4 people in a group to do a particular exercise at the same time.  An example of such a case would be leg day, since there are only two squat stations. So, it may require subgroups to switch. For example if there are 4 people in the group then 2 of them start at S5 and 2 at S6, then switch between S5 and S6.

Sample Subgroup Rotation

Safety tips and training reminders: Generally, speaking based on the weights being used for back squats, if you can't squat the weight on the bar 10 times you are better off doing 20 air squats or sumo squats. Also, please make sure the racks are set to a suitable height for the shortest person in the group.

Remember, consistent 5% increases. Don’t increase too fast or you will get injured. Keep good form and full range of motion. Greater weight and lower reps often results in less work being being done with a much greater risk of injury. Lower weight with higher reps to failure results in more work being done with a much less risk of injury. Focus on doing more work and achieving failure over performing sets of less than 10 repetitions. If you can't do it 10 times then don't do it unless you are maxing. As long as you achieve failure your muscles will grow and you will see results.

You can't target loosing fat mass in specific areas or by working the trouble area more. You are genetically programmed to loose fat mass based on you own unique genetic code and you can't change it. If you want to get lean you need to boost your metabolism by increasing your lean mass and causing the EPOC effect, do more work, go to failure, eat more good stuff and eat less bad stuff. It is physics, caloric energy taken in versus caloric energy used. If you want to loose fat mass target loosing 1 to 2 pounds of fat mass per week by creating a calorie deficit. If you want to gain lean mass then target gaining 1 to 2 pounds of muscle per week by creating a calorie surplus. Failure causes hypertrophy, adaptation and positive change but it is difficult to out exercise a bad diet.