Outdoor Partner Workout

Hey Guys I hope you had an awesome weekend!  It was so pretty here and nice to enjoy some sunshine.  I am dreading moving my running indoor to the treadmill so I am still trying to enjoy all the outdoor workouts I can.  Saturday I gathered a bunch of my friends and we headed to the park for an outdoor partner bootcamp workout.  It rocked! It is always fun to do a partner workout to mix it up a bit.  It was also nice to see each of the partners encouraging one another.  I thought I would share it with you so you can give it a try before it gets too cold.  

For this workout you will not need any equipment except a mat (optional) and a park bench of some sort.  You will also want to make sure you have room to run at least 50 meters preferably in a straight line.  

Warm Up:  One mile jog or brisk walk.  We did a loop around the park.  If you do not have a loop you could always sub in a dynamic warm up performing high knees, jacks, jog in place and body weight squats.  

The Workout

You will be in pairs for this workout (you could do it on your own as well).  Partner 1 will perform the exercises (A) listed while the other partner performs the other exercise (B)  listed.  Complete each number of rounds and then move on to the next.  This workout is approximately 45-60 minutes.  

Round 1

  • Partner 1 (A)    Run 50 Meters and complete 15 push ups, run back to the start
  • Partner 2 (B)    Plank Jacks
  • Repeat 2-4 times

Round 2

  • Partner 1 (A)    Run 50 Meters and do walking lunges back to the start
  • Partner 2 (B)    10 Tricep Dips on bench  and 10 bodyweight squats until partner returns
  • Repeat 2-4 times

Round 3

  • Partner 1 (A)    Run 50 Meters and do 10 burpees
  • Partner 2 (B)    Plank Shoulder Taps
  • Repeat 2-4 times

Round 4

  • Partner 1 (A)     Run 50 Meters and then do side squats back be sure to rotate sides halfway
  • Partner 2 (B)     Steps Ups on Bench
  • Repeat 2-4 times

Partner Abs

Gyrator:  Sit with facing each other with feet touching, in a v sit position circle feet over and under your partners while holding core in tight.  (1 minute)img_2176

Plank High Fives:  In plank position high five each other alternating each side. (1 minute)

Cool Down and Stretch

partner workout

Grab a buddy and head outdoors for this fun and challenging wbootcamporkout.

Have a great week!  Let me know if you try it!  

Partner or Group HIIT Workout

Today we did something a little different in my bootcamp class. I really like to get my class members involved in our workouts and let them help me decide what we want to focus on.  This workout was really fun and challenging, so I thought I would share the details so you can try it.  You could easily do this as a partner workout or a group workout of any size. 

This workout was awesome because we were always changing up the exercises and the reps.  It was also fun to see what moves people wanted to focus on for the day. 

Here is what you need for this awesome workout.  A partner or group of people.  A sheet of paper or a whiteboard.  Weights, a mat and some water.  Music always helps energize workouts too.  This workout can be done anywhere.  

hiit workout

The first step is to use your white board and create 2 columns.  One column is for your exercise and one is for your reps.  I passed it around and had all my class participants fill in the exercises and reps (see picture for the example).  I would suggest setting a time or number of rounds you want to complete.  We made it through 4 rounds.  It was so much fun!

Following my workout today I had the best smoothie!  I am really loving all the fall flavors lately.  I am also totally obsessed with Shakeology too.  This would make a great breakfast or lunch as well.  

Pumpkin Pie Smoothie

  • 1 Serving Vanilla Shakeology or Vanilla Protein Powder
  • ½ cup pumpkin puree (not pumpkin pie filling)
  • ¾ Cup Unsweetened Vanilla Almond Milk
  • 1 tsp pure maple syrup (sub stevia for lower sugar content)
  • 1 tsp pumpkin pie spice
  • 1 tsp almond butter
  • Ice

Blend all ingredients in your blender and enjoy.  

I hope you all have an amazing week!  If you have any great smoothie recipes I would love to hear them in the comments.