This week’s work out comes from Andrea Garcia of Longmont, CO. Thanks Andi!
P.S. This work out may seem complicated at first glance, but read it a couple of times. It’s a really great workout and simple for clients to follow once they get started.
Time: 60 minutes
Here’s a class I did that that my bootcampers and I enjoy. I’ve set this up indoors in the recreation center I teach classes at. I’m confined to one full basketball court and usually get anywhere between 16-26 attendants.
This is a partner ladder or pyramid workout. I let my folks pick their own partners, similar fitness levels works well.
For a warm up I usually run the group through some plyometric moves, like jog in place for 10 sec, 10 but kickers, 10 high knees, 10 jumping jacks, 10 jump squats, 10 skaters, 10 push-ups, 10 plank jacks, 10 reverse plank jacks.
I divide the basket ball court in half, using cones or some other way to mark off the halves. One half of the court belongs to the partner who is wasting time (cardio related exercises) while the other partner is on the other half doing a station or stations pyramid or ladder style.
There are 4 different ways to waste time on the designated half of the BB court. On the other site there are 7 stations (any strength exercise will work, I like compound or full body ones) to do the ladder/pyramid. It’s the partner that’s on the station side doing the ladder/pyramid piece that determines when partners switch.
The idea is partner A does one station, while partner B wastes time. The after partner A is done with one station, they switch with partner B and partner B does one station while partner A wastes time.
Then they switch again, this time partner A does 2 stations before switching with partner B. Partner B does 2 stations and switches.
Partner A then does 3 stations and switches, then partner B does 3 stations, etc.
So you can see that at first, it’s not going to take long for your partner to do one station and thus you only have a short amount of time to waste time on the wasting time side of the court. That time increases as your partner has to do more stations.
Here’s the choices for wasting time:
- Burpees: 10 reps
- Jump Rope: 75 jumps
- Inch worms: using towels or paper towels or gliders under your feet, move your hands out into a plank and tuck your knees in. Then move your hands out further and tuck your knees in again, inching your way along.
- Carry a med ball around while you jog 2 laps around the track. (note: we have an indoor track. ~12 laps = 1 mile, therefore 2 laps = ~1/6 of a mile)
You can have more or less than 7, but 7 is a good number for about 40-45 minutes or work.
- 15: chest press with pelvic thrusts
- 20: plank rows
- 10 each side: oblique lifts with exercise ball
- 10: pull ups
- 10 each side: Bulgarian hop squats holding a med ball and hoping on your leg.
- 20: jumping jacks hold a weight.
- 6 box jumps and then 6 tricep dips
If there’s still time left in the hour, then I’ll do some running relays. Then cool them down and stretch them out.
I work for the city of Longmont, Colorado. I’m a group fitness instructor of about 4 years (bootcamps, cardio kickboxing, sculpting). I grew up playing soccer most of my teenage years and early adulthood until about 27 years old.
I’ve done the tough mudder the past 2 years with some members that take my bootcamps.
Thanks again to Andi for sharing that workout with us this week. I’m always looking for new workouts to share, if you feel like sending one in just email me or use our cool submit form. I bet you run better workouts then you think, we’d love to see them!