This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Meredith Mundell of Columbus, OH.
It Takes Two! (Partner Workout)
Workout Length: 1 Hour
Equipment Needed: Mats, Resistance Bands, Bosu, Agility Ladder, Dumbbells
Set Up
4 Stations:
Station 1 = Resistance Bands
Station 2 = Mats
Station 3 = BOSU and Dumbbells
Station 4 = Ladder and Dumbbells
Warm Up
Partners alternate the exercise given by reps of 5. Ex: P1 does 5 squats then P2 does 5, alternating for a minute.
Call a new exercise (Push Up, Lunge, Jacks,Burpees) every minute.
Main Workout
Set a timer for 50 seconds on and 10 seconds off. Rotate positions at each station with partner every interval.
Station 1:
| Position 1 | Position 2 |
|---|---|
| Wall Sit with Band Hold | Banded Squat Jumps |
| Wall Sit with Band Hold | Band Tri Kickbacks |
| Wall Sit with Band Hold | Banded High Knee Run |
| Wall Sit with Band Hold | Forward Band Jumps |
| Wall Sit with Band Hold | Band Burpees |
Station 2:
| Postion 1 | Position 2 |
|---|---|
| Hold Hover | Squat and Lift with Partner’s feet |
| Push Up | Alt Deadlift Partner’s feet |
| Hover | Donkey Hop over Hover Partner |
| Plank Jack | Hop Over partner’s legs |
| Roll Up | Burpee partner high five |
Position 2 uses their partner as their weight. Eg. One partner holds a hover (plank) position on elbows. The other partner picks up their feet and does weighted squats with the body weight.
Station 3:
| Position 1 | Position 2 |
|---|---|
| BOSU Toe Taps | DB Kickbacks |
| BOSU Jump Squats | Weighted Burpees |
| BOSU Mtn Climbers | Plyo Fly Jacks |
| BOSU Burpees | DB Lunge and Curl |
| BOSU Push Ups | DB Jabs |
Station 4:
Circuit: Keep running through circuit for the 10 minutes
- Ladder Jacks
- 25 Dumbbell Swings
- Crab Walk
- 10 Dumbbell Complex (Push/Row/Overhead Press)
About Meredith
I teach a variety of group fitness classes at an athletic club, Premier at Sawmill, in Columbus, OH. My bootcamp classes are outgrowing the space and I love helping members complete a challenging class!
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.
How do you do the banded exercises in Circuit 1 and is the partner wall sitting with a short band around their legs? is the band in the second exercise affixed tp something? Thanks for the clarification!