This workout is an entry in our annual Bootcamp Ideas competition from Nancy Krueger.

Workout type: High Intensity, Partner

Length: 45 minutes

Equipment needed: None!

Battle of the Bodyweight Basics- Partner workout

Warm Up

1. Jog
2. High Knees
3. Butt kickers
4. Shuffle
5. Lunge Walk
6. Windmill walk
7. Inchworms
8. Deep Squats
9. Hip Openers (Spiderman plank walk, holding hip open on each side).

then

Partner walking tag: 3 min

Partners can ONLY walk, if they tag their partner, partner must do 5 jumping jacks then try to tag the partner back. Start with half a gym for 1 min, then rest one minute, then full gym for one minute.

Main Drill

20 Min AMRAP

1. 5x Push-ups
2. 10x squats
3. 15x sit-ups
4. 1x Burpee (together)

Partner A does 5 push-ups, Partner B does 10 squats, Partner A does 15 sit-ups and then they EACH do 1 burpee.

Next round, Partner B starts with 5 push-ups, Partner A does 10 squats and Partner B does 15 sit-ups. Now they EACH do 2 burpees.

Keep alternating moves and ADDING A BURPEE each round!

The first few rounds seem fairly easy (eases them into it) but as the burpees add up, so does the intensity! Partner group with the most completed rounds wins, they get to choose an ab move to incorporate in core finisher.

Core Finisher

30 sec Plank
30 Sec Back Extensions
30 Sec- move of winning teams choice

Repeat 3x

Stretch and Done.

About Nancy

My name is Nancy Krueger and I have been running my own Boot Camp in the small town I live in as well as a nearby rural community for 4.5 years. I have 4 kids and also work 30hrs a week at my “daytime” job (that I also love). I am passionate about fitness and feel everyone should have the opportunity, therefore offered the opportunity where it was lacking. I have a solid group of 12-15 in both communities and love every minute of it.

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This workout is part of our 2015 Bootcamp Workout Competition. If you have a workout you would like to put in the ring, find out how to enter here.

Otherwise sign up to the mailing list below to get access to all of the competition entries and cast your vote.

Guest

Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?