Dynamic Duo

35 min Core and Cardio Circuit

 

 

This is a 45 minute partner based circuit involving 4 rounds of Core and Cardio exercises. Starting at Round 1 and working non stop until finishing at Round 4. Your team will find this one a tough Core challenge.

 

Workout Steps To Follow

Step 1: Set out 4 cones 100 mtrs apart in a square shape. (400 mtrs in total)

Step 2: Get clients to partner up and ensure they are of similar fitness level.

Step 3: Commence Circuit.

Step 4: Partnered clients will work together over the 4 rounds below undertaking partner core exercises followed by a run and split lunges.

 

Round 1: Partners Interlock Legs for Sit Up (25 reps)

Then

Partners run the 400mtrs in the opposite direction / when they meet grab hands smash out 15 Split Lunges / return to starting base for Round 2.

 

Round 2: Partners Interlock Legs for Sit Up (25 reps) Partner Plank Taps (50 reps)

Then

Partners run the 400 mtrs in the opposite direction / when they meet grab hands smash out 30 Split Lunges / return to starting base for Round 3.

 

Round 3: Partners Interlock Legs for Sit Up (25 reps) Partner Plank Taps (50 reps)

Lock Feet for Bike Crunches (75reps)

Then

Partners run the 400mtrs in the opposite direction / when they meet grab hands smash out 45 Split Lunges / return to starting base for Round 4.

 

Round 4: Partners Interlock Legs for Sit Up (25 reps) Partner Plank Taps (50 reps)

Lock Feet for Bike Crunches (75reps)

Partner Double Leg Circles (100 reps = 50 clockwise and 50 counter clockwise)
Then

Partners run the 400 mtrs in the opposite direction / when they meet grab hands smash out 60 Split Lunges.

 

About the Author:

Hi my name is Sean McCrory and I’m based in Perth Western Australia where I have built one of the biggest Bootcamp Fitness Businesses in this part of the world.

My passion in fitness is Bodyweight Training, in fact I consider myself an expert on the subject as I’ve spent many years studying and training everything Bodyweight. So when I decided to write an EBook it made perfect sense to base it on the two areas I love and that’s Bodyweight Training and designing fresh, fun and challenging workouts.

My E-Book Bodyweight Workouts was years in the making and a lot of hard work but I’m delighted with the end product. It gives you:

200 Video Demonstrational Exercises (making it your one stop exercise library)

15 Mix & Match Circuits (by using the exercise library you’ll have hundreds of different workouts)

10 Team Building Workouts (these are really cool, fun, team morale building workouts)

Top 5 Full Workouts (voted by my Campers)

Check out Sean’s new Bodyweight Workouts at 50% Off : BW Workouts

 

you’ll also receive these fantastic bonuses.

* ‘Print and Go’ system – Designed in A4 so you can print it off and take it straight to your session so there is no more stress when you’re running short on ideas.

* Step by Step Guide – An easy to understand explanation of the workout from start to finish which leaves you with the peace of mind that comes from knowing everything is clear and easily understood.

*Hints & Tips –

To give you some new and exciting ideas to mix things up so that you always have a reliable way to instantly inject fun and excitement into your sessions.

* Recommended exercises to use – My personal recommendations for exercises to use in the ‘Mix & Match’ workouts. Enjoy the satisfaction of having the best possible combinations available in the palm of your hand 24/7.

Remember you’re getting all of this today for just $24.99 BWWorkouts

 Finally: You’re about to gain instant access to thousands of ‘client thrilling’ workouts and exercises that your clients will love to talk about.

Just to recap, here’s everything you get

• 200 Unique (10 second) bodyweight exercise videos
• 15 mix and max workouts
• 5 full 1 hour workouts
• 10 ‘little known’ games
• Lifetime (video library) updates
•