This workout is an entry in our annual Bootcamp Ideas competition from Ben Callaghan.

Workout type: Strength, Muscular Endurance

Length: 45 minutes

Equipment needed: Dumbbells (I used 5-6 kg), Kettlebells (I used 8-12 kg), Weight Plates (I used 10 kg plates but would recommend having lighter options)

Pairs Complexes

Set up

You’ll need a flat field/court/indoor space. Make sure you have enough equipment for everyone to work in pairs. Dumbbells, weight plates and kettlebells should be set up in separate areas, not too far away from each other but so that there is enough space between pairs.

Main drill

Organise the group, or get the group to organise themselves, into pairs of similar strength levels. The workout involves one person in the pair working while the other rests. Stagger pairs so there is an even number of pairs starting at each station.

The object of the session is for each person in each pair to complete each complex 3 times. I ran the session with each pair completing 3 rounds of each on one complex before moving on to the next set of exercises. You could also run it so that pairs move on after each completing the complex once, and completing 3 rounds in that fashion.

Dumbbell Complex:

10 Alternating Lunges
10 Bent Over Rows
10 Curls to Presses (Bicep Curl to Overhead Press)
10 Renegade Rows (minus the press up)

Weight Plate Complex:

10 Goblet Squats
10 Corkscrews
10 Overhead Presses
10 Leg Raises

Kettlebell Complex:

10 Swings
10 Sumo Deadlift High Pulls
10 Goblet Squats
10 Deadlifts

Body Weight Complex:

10 Broken Burpees aka 10 rounds of:

1 Squat
1 Press up
1 Mountain Climber on each side
1 Jump

Complexes must be completed without putting the weight down. I added a punishment run (about 200 m) if anyone put their weight down during a complex which both members of the pair had to complete.

Cooldown

Finish with stretches for the whole body.

About Ben

I worked in a couple of commercial gyms before seeing a gap in the market and starting Ascent Fitness. As well as Boot Camp sessions, I also do Mum Fit sessions, Personal Training and strength and conditioning for high school sports teams, which allows me to combine two of my passions: sports and fitness!

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This workout is part of our 2015 Bootcamp Workout Competition. Check out the awesome prizes up for grabs and find out more here.

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