Dynamic Duo – 35 min Core and Cardio Circuit
February 4, 2016
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)
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)
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)
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)
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)
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*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.
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