Thanks to Jess Twomey for sharing this workout with us.
Circle of Trust
Time: 60 minutes
Equipment needed: Kettlebells, Cones, Mats
Part A: ARMRAP5 Warm-Up Square
Set up a 15mx15m square with cones. Clients will do 5 air squats at each cone, aiming to do as many rounds of the square as they can in 5 minutes.
In addition, between each cone clients will do a travelling walk instead of just running.
Cone 1 → 2: High knee skips
Cone 2 → 3: Carioca
Cone 3 → 4: Crab walk
Cone 4 → 1: Lunge walk
Part B: Plank Races
Split the group into two teams. Teams assemble on the ground at a start line shoulder to shoulder.
One person at a time gets up and runs to the other side of the group. Then the next person goes and so on.
Slowly the team makes it’s way to the finish line.
After the entire team crosses the finish line they must straight arm walk back to the start line. The first team to have it’s whole team cross the start line again wins.
Circle of Trust – Round 1
Split clients up over the 10 stations. Each should have a kettlebell.
The ‘Pacer’ station is the timekeeper. When the person(s) on that station have completed 30 KB Swings the group moves to the next station.
Before starting the next station though they must run a lap around the circuit. Once they return to their station they can start the next round.
Note: Clients should move their KB to their next station before running their lap.
- PACER – 30 KB Swings
- Push Up Jacks
- KB Sumo Deadlift High Pull
- Lateral KB Jumps
- Right Arm KB Row
- KB Goblet Lunges
- Left Arm KB Row
- KB Goblet Squats
- Mountain Climbers
- KB Straight Leg Deadlift
Complete one full round of the circuit before going on to the next part.
Complete this set of exercises once for the allocated time:
- 60s abmat sit ups
- 45s slow bicycles
- 30s reverse crunches
- 15s v-sit hold/hollow rock hold
- 30s sea turtles
- 45s superman raises
- 60s abmat sit ups
Circle of Trust – Round 2
Repeat the Circle of Trust drill again with the same exercises.
This time though there are two differences. Clients no longer run a lap of the circuit between stations and the number of Swings is reduced to 20 reps.
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