This workout idea is from Jacqueline Bowen from BackyardBootcamps. I’ve added in some exercise ideas for the months.
Type: HIT, Partner
Time: 60 minutes
Equipment: Cones, Mats, Skipping Ropes
Entitled 2015, but could be used for any New Year workout; just change the rep numbers accordingly.
After a 5 min warm up to include jog, squats, lunges, calf raises, chest openers and wood chops, divide the group into pairs.
They will work through the months of the year below. Eg January = Jump Squats. First person runs to a cone 20m away, performs 20 reps and then returns and swaps with partner who runs to do 20 reps. Then first partner runs and does 15 reps and then swaps again.
The workout is called 2015 because of the 20/15 rep set up. The format continues for 11 more bodyweight exercises (like the suggestions from Kyle below) with each month being represented by an exercise
January: Jump Squats
February: Flutter Kicks
March: Marine Push Ups
April: Awful Gravediggers (exercies that start with A are hard
June: Jumping Jacks
July: Jump Lunges
August: Amazing Sea Turtles
September: Suicide Planks
October: Oblique Crunches
November: Negative Push Ups
December: Deck Squats
Note: “Resting” partner circuits through 50 skips/jump ropes, 20 squats and 20 lunges while waiting for partner to complete their reps.
Jacqueline’s advice on exercise selection: I played around a bit with the exercises, with supine exercises in the summer (sunbathing) and ski abs or ski jumps etc in the winter to make it more fun.
I run BackyardBootcamps in Sevenoaks, Kent.
I have a number of public weekly sessions, but also go to clients’ homes to train them and their friends in their gardens at a time to suit them. It is great for those with kids who tend to schedule a session at nap time or just before the school run.
Image: Epic Fireworks
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