This workout was originally sent in as part of our annual Bootcamp Ideas competition. Thanks to Nancy Krueger for sending this in.
Workout type: High Intensity, Partner
Length: 45 minutes
Equipment needed: None!
Battle of the Bodyweight Basics
Spend 30 to 60 seconds on each exercise:
- High Knees
- Butt kickers
- Lunge Walk
- Windmill walk
- Deep Squats
- Hip Openers (Spiderman plank walk, holding hip open on each side).
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.
20 Min AMRAP
Partners alternate through this challenge:
- 5x Push-ups
- 10x squats
- 15x sit-ups
- 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.
Use this simple finisher at the end to send them home happy.
- 30 sec Plank
- 30 Sec Back Extensions
- 30 Sec- move of winning teams choice
Stretch and Done.
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.
Got a workout idea you’d like to share? Just reply to one of my emails or send it in here.
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
fitness freak says
Wonderful article! You have briefly described all the points. I will definitely try these exercises with my partner.