This workout is great for all fitness levels, it’s one of those workouts that starts off seeming easy by gets harder quickly.
Time: For a 60 minute workout
Equipment needed: Cones, Dumbbells or Exercise Bands
Setup 4 lines with cones roughly 10 metres apart. Place an extra cone 50m away.
How It Works
All members start at line 1, and do 4 reps of exercise A.
They then move on to line 2 and do 4 reps of exercise B.
They then move on to line 3 and repeat 4 reps of exercise A.
They then move on to line 4 and repeat 4 reps of exercise B.
After that, they run 50 metres to a cone and back. This is the end of Round 1.
Rounds 2, 3 and 4 are identical to Round 1, but the reps increase by 4 each time (Round 2 has 8 reps, 3 has 12 reps, and 4 has 16 reps). By round 3 and 4 the ‘easy’ exercises prove challenging!
After each pair of exercises is completed, give your group a rest for a minute or so, then move on to the next pair of exercises. Each completed round takes about 10 mins including rest, so you will typically get through 4 rounds in a one-hour session, adding on 10 mins each for a warmup and cooldown/stretch at the end.
A: Bicep curls
B: Squat jumps
A: Shoulder press
B: Situp claps
B: Lunge jumps
A: Bicycle kicks (each leg)
B: Bent over rows
Feel free to substitute any exercises in here you wish. I made sure to have 2 exercises with a different focus (upper body/lower body/core) so as one body part doesn’t get hammered with back to back exercises.
- Feel free to alter the number of reps for advanced or beginner individuals.
- For advanced I gave them 5 reps, and increase by 5 each round (5, 10, 15, 20)
- For beginners I gave 3 reps and increase by 3 each round (3, 6, 9, 12)
- At the start though, I just told everyone the 4 reps, then as they started I told the group anyone wanting to do the advanced version can do the 5. I then went over and quietly told the beginners they can do the 3 reps. I try not to make this an obvious thing, as some can get a bit embarrassed if you announce to the whole group that they are doing less reps.
So, at line one do you do 4 reps of exercise A of each pair then at line two do 4 reps of B of each pair? A little confused as to how the rounds, pairs, and lines all shake out.
I’m a bit confused also as to when you move onto the second, third and fourth pair of exercises.
Kyle Wood says
@disqus_viLRiVwL8b:disqus and @vincebarca:disqus. First Pair do 4 reps bicep curls at line 1, then 4 squat jumps at line 2, then 4 bicep curls at line 3, then 4 squat jumps at line 4. Then back to line 1, same exercises but now 8 reps. Then repeat for 12 and 16 reps. Does that make more sense? Sorry I know it’s a little confusing with 2 exercises and 4 lines.
Once that’s done you’d start on the next pair.