Grab an exercise buddy! It’s time to work out!
Here are a set of exercises. There are 4 groups of different workouts that consist of 2 exercises. One person is to do the 50 rep exercise, while the other is to continue the second exercise until his/her partner finishes the reps - then you switch roles.
50 Box Jump
[ & ]
[ & ]
KB Figure 8
50 KB Swings
[ & ]
50 Inclined Push-Ups
[ & ]
60 Second Planks
[High Plank or Low Plank]
Group 1: 50 Box Jumps and Side Shuffel
For this exercise, grab an exercise box, a step, bench, or anything you can find to jump on. You are going to start with your legs a little wider then shoulder width a part (Athletic Stance) - squat down, and jump onto the box - squating at the top of the box, and jumping down with both feet.
While your partner is box jumping for 50 reps, you will be side shuffling.
Set up markers to shuffle - about 15 feet a part. Begin in an athletic stance, with your knees bent - in a squat position. Tap one marker, and side shuffle as quickly as possible to the other side - tapping the ground. Continue this side to side motion until your partner finishes his/her box jumps reps.
Group 2: 50 Squats and KB Figure 8
Stand with your feet shoulder width a part. Squat down so that your thighs are parallel to the ground, and go back into the starting position.
KB Figure 8:
Stand in athletic stance - staying low to the ground. Weave the Kettle Bell through the legs in a figure 8 shape. Continue this exercise until your partner has completed the squat reps.
Group 3: 50 KB Swings and Inclined Push-ups
This exercise is not a squat. Begin with your knees slightly bent while you stand in athletic stance. The kettle bell should rest in your hands, and your forearms should rest along your pelvic bone. The first motion is to bring your hips back - pushing your butt backwards - and the second motion is to pop your hips (pelvic bone) forward. The kettle bell will follow with the hip thrust - don’t worry about swinging your arms up, the KB will go higher with the forward thrust.
Find an elevated object to do the push-ups on (a bench, a chair, stairs, etc.). Begin with your arms fully extended on the object. Keeping your body aligned, flex your elbows to bring your chest down to the object, and push yourself back up by extending at the elbows again. Keep doing this until your partner has finished the KB Swing Reps.
Group 4: 50 Burpees and Rowers
This is a great total body exercise! In this burpee, stand in athletic stance, squat down - placing your hands on the ground - jumping your feet back into a high plank position, jump them back in towards your hands, and jump up.
You are going to balance on your butt for this exercise, which will help to engage your core. Place your hands behind your back, keep your legs bent and feet off the ground. In the downward motion, you are going to bring your upper and lower body to the ground, keeping your body aligned and your feet in the air. In the upward motion, tighten your abs, bend your knees, and lift your upper body up again to meet in the middle - back in the starting position. Continue this exercise until your partner finishes the Burpee reps.
Group 5: 60 seconds Planks
With your partner, choose to do either a low or a high plank, and hold the position for 60 seconds. Keep your abs tight, your body aligned, and your head forward.