Partner bootcamp workout

[Mikeh]

Exercises

1. Medicine ball (MB) toss situps
2. Wheelbarrow decline pushups/squats
3. MB toss burpees
4. Help ups
5. Table tricep dips
6. Partner leg throws

Detailed explanation

1. Partners sit down 5-15 feet apart (increased distance for more advanced clients). Starts with one person tossing the MB to the other. Person catching the ball performs a situp touching the ball on the floor behind their head. As the person comes up, they throw the ball back and the other person repeats the process.
2. In wheelbarrow position, bottom partner performs a pushup while the standing partner squats at the same time. Once the bottom person has performed the specified number of reps, they switch positions and repeat to complete the set.
3. Partners stand 10-20 feet apart. Starts with one person throwing the MB to the other. Person catches the ball performs a burpee on the ball then throws the ball back and the process repeats.
4. One partner is lying down on their back, other is standing up in front of them. Person standing clasps hands with his partner (either right hand to right hand or vice versa) and pulls to help his partner stand up, then slowly helps lower him back down. Perform half the specified reps right to right, and half left to left. Switch positions to complete the set.
5. One partner holds table aka crab walk position, trying to keep their butt off the floor and making their midsection as flat as possible. Other partner performs tricep dips by putting one hand on each of the knees of the partner holding crab position. Switch positions to complete the set.
6. One partner lying down on their back, other is standing behind them. Person lying down bring legs up to 90 degrees (keeping legs as straight as possible). Person standing pushes feet away while person lying down tightens core to prevent feet from hitting the ground. Switch positions to complete the set.

Format

21-18-15-12-9 reps. Each person performs each exercise the specified number of times, then they both run 2 laps (in my gym, 1 lap is about 100m). So they perform each exercise 21 reps, run 2 laps, perform each exercise 18 reps, run 2 laps, etc.

I like this format since clients tend to try much harder when working with a single partner. In a large group scenario or working individually, it is much easier for them to slack off. With a partner it keeps them accountable. Oh and if i get an odd number of people i'll either partner up with that person or all the exercises can be modified to do on your own.