This drill is an entry to our 2020 Bootcamp Ideas Workout Competition. It was sent in by Ng Kai Zheng.

Virtual Buddy System

Drill Length: 30 minutes

Organisation: Virtual Pairing (Class size ranging from 2 to 20 and if it is an odd number classes, one of the coaches will have to jump in to fill the gap!)

Assign all the buddies in their pairing at the start of the lesson.

They will be performing a series of buddy workouts with their imagination for this program.

A couple of things to do before the start of the program.

1. Coaches to name the pairing Apple and Orange as they will only follow the instructions given by the coaches. (Example: Mary will be apple while John will be the orange.)
2. After the demonstration of the movements by the coaches, the buddies will pin each other on their screen via zoom app throughout the entire round.

Main Program

Example of Round 1 – High Knees: all the apples will be performing high knees while their partners (the oranges) will just simply maintain an isometrics squat hold with both of the hands out. Both will have to imagine that their buddies are just right in front of them while performing the movements. There will be more details under the remark column in the chart below.

Round 1:

30 seconds per switch. Repeat 3 rounds.

1. High Knees
2. Squat Hold w/ hands out

Partner will place both hands as a target for the other partner to “reach”

Round 2:

45 seconds per switch. Repeat 3 rounds.

• Burpees Partner High Five

One Partner will be performing the burpees while the other will hold their hands high up with calf raises as a target for the high fives.

Round 3:

45 seconds per switch. Repeat 3 rounds.

• Buddy Push ups (E.T style)

While the apple is performing the push ups, oranges will be having fun by placing their fingers on the screen randomly and the apples will have to try to touch it (ET) style on their own screen every time they push up.

They will alternate their hands for every push.

Round 4:

30 seconds per switch. Repeat 4 rounds.

• Butterfly Sit Ups to High Five

For this, while the apples are performing the reps, oranges just will be relaxing in front of the screen with their hands out to give a virtual high five for every rep their buddy complete with verbal encouragement.

Round 5:

30 seconds per switch. Repeat 4 rounds.

• Mirror image lateral shuffle

Students will take turns to mirror each other movements.

Apple will decide the speed and direction to shuffle while oranges will have to react to their movements and move along.

Finisher

3-5 minutes

• Maximum Buddy Squats

For a quick finisher, each pair will perform as many Air Squats as possible.

The only way to stop the finisher is both party reaches their maximum repetitions, which also means that as long as one of the buddy refuses to stop, the other will have to keep pushing through! Have fun!

Exercise demonstrations:

About the entrant:

I’m a freelancer coach in Singapore and currently we have shifted our training sessions to online. Its a tough decision to make but we decided to embrace the change by coming up with new and innovative programs like the one I am submitting.

Our students are currently stuck at their home and definitely missing the good old times where they can head out and complete a buddy workout with their close buddies. But with the given times, we as coaches should not let such situation stop us from bringing it to their home, therefore I am hoping that through this platform we are able to share my program to the rest of the world and bring a little smile and social interaction back into their lives for even just for a minute, its a huge win as coaches!

Website: https://fuelfit.com.sg/

View all 2020 competition entries.

Guest

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