Workout: Mueller Lake Park Circuit 13 |
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Equipment Used:
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Tip: If a partner is not present, many of these exercises can be done
solo or w/ the assistance of a mount point for your resistance band. Be creative! |
Circuit #13 |
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SUMMARY ***Stretch/Warmup
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Circuit #13 - Partner Workout |
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This circuit was created to foster teamwork and camaraderie among our workout group by focusing on partner
exercises. Using a minimal amount of equipment, we utilize a partner to create additional resistance. If you
lack a partner or have odd numbers in your group, the exercises can be modified for solo performance as well.
When choosing partners try to match people who are of similar weight and/or physical ability. While performing
exercises, communicate with your partner to coordinate each movement. Use good form and encourage one another
to give it 100% during the circuit.
Certain exercises may require a slightly longer set to get enough work for both partners. Somewhere between 30 seconds to a minute for most. If you can, bring several different types of resistance bands and medicine balls. You could also use a sandbag or large diameter medicine ball (wall ball) for a couple exercises. Use your imagination and make replacments as needed. You will need a good amount of space to perform the exercises so clear out ample room. All of these exercises are just variations of familiar exercises. Descriptions and video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck! |
Examples |
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1 - Partner Press and Row Video Example Stand one in front of the other, both facing the same direction connected by two fairly taut resistance bands. As the partner in front presses the handles forward (in a traditional chest press movement), the partner in back will simultaneously pull the handlebars back while squeezing the shoulder blades together (completing a basic row). Switch positions each set. |
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2 - Rotating Lunge Video Example Standing beside each other far enough apart so there’s some tension between you, each grab one end of the resistance band. Lunge forward with the outside leg while simultaneously rotating away from one another. Press back up and back, switching sides each set. |
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3 - Tricep Kickbacks Video Example Face off in front of your partner with the right foot in front of the left, holding one end of a resistance band in your right hand. (Your partner will mirror you with the left foot front and the band in the left hand.) Bend forward at the hips with the knees slightly bent, and slowly straighten the arm in unison to pull back the band. Return to start. Switch arms each set. |
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4 - Sit-Squat Hand-Off Video Example Stand facing your partner, arms’ distance apart, in a squatting position with feet and knees shoulder width apart. Squat down until your thighs are parallel with the ground (or as close as you can get). Hand off a weighted ball back and forth. |
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5 - External Rotator Cuff Rotation Video Example Stand side-by-side with your partner, facing the same direction. Hold one handle of the resistance band with your outside arm with your elbow bent at 90 degrees, anchored at the waist. Slowly rotate your forearm away from the body. Switch arms each set. |
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6 - Mid-Row Squat Video Example With two tubes twisted around one another, stand facing your partner far enough apart that the tubing is taut. Lower in a squat position with the core engaged and back flat. Maintaining the squat (and the burn!) bring the elbows straight back with the palms facing in, and squeeze the shoulder blades together. Return to start position, counting it out with your partner until you reach your desired goal. |
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7 - Sit-Ups Pass Video Example Start seated on the floor facing your partner, with feet touching and knees bent. Holding the medicine ball to your chest, both recline to the floor, come back up, and pass the ball to your partner. |
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8 - Lunge to Chest Pass Video Examples Grab a medicine ball and face your partner, standing about 5 feet apart. Lunge forward and chest pass to your partner. They’ll then catch it and head straight into their lunge-and-pass. |
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9 - Push-Up with Shoulder Tap Video Examples Face your partner in push up position (go to your knees if you need). Lower into a push-up. Push back up to the starting position, then lift your right hand, and tap your partner on the left shoulder (while your partner does the same thing). Repeat tapping the other shoulder. |
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10 - Overhead Pass with Squat Video Examples Stand back-to-back with your partner; legs shoulder width apart holding a medicine ball. Lower into a squat position and as you return to standing, press the ball over head. Your partner then reaches up and grabs it. Repeat the motion passing the ball back and forth. |
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| Hydrate, Rest and Recover. Good luck!!! |
CheFit.com
Where fitness is a lifestyle. Organized blogs, social media & more!
Where fitness is a lifestyle. Organized blogs, social media & more!
Showing posts with label Bootcamp. Show all posts
Showing posts with label Bootcamp. Show all posts
Tuesday, May 7, 2013
Workout: Mueller Lake Park Circuit 13
Thursday, April 25, 2013
Workout: Mueller Lake Park Circuit 12
Workout: Mueller Lake Park Circuit 12 |
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Equipment Used:
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Tip: Get creative! Even if you don't have the equipment listed, find suitable
replacements. |
Circuit #12 |
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SUMMARY ***Stretch/Warmup
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Circuit #12 - Station Workout |
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This workout is our first true "circuit". A circuit is defined as a line, route,
or movement that starts and finishes at the same place. Generally our workouts
involve everyone performing the same exercise/movement simultaneously but we
decided to switch things up. By introducing some new equipment, our hope is to
inject some fun into the circuit and provide new challenges for our muscles. This
equipment can either be purchased from your local sporting goods store or created
from other objects. You can search the web for instructions on how to make DIY
workout equipment (i.e. creating sandbag from a duffel bag, trash bag and sand).
Before starting, set out the equipment needed at each "station". Take time to make sure each item is in good working order and become familiar with the form needed to perform your exercises. Using a timer/stopwatch, we want to spend a set amount of time at each station (i.e. 20-30 seconds) and then move onto the next. Once we circle back around to the first station, take a break and grab some water. Then start the process over. Repeat until sufficiently tired! Try to keep your intensity up when moving through the stations. The order of this circuit is setup to be convenient for our park location. Feel free to change up the order to suit your needs. We generally try to rotate body parts (upper, lower and abs) to give each one at least one break before hitting it again. We also tried to provide alternate exercises for those that may be too difficult for some. Make adjustments to the workout plan to suit your individual needs. A great portion of these exercises have not been used here before. Video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck! |
Examples |
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Hammer Swing: Click For Video Example Alternate Ropes: Click For Video Example Box Jumps: Click For Video Example Step-Ups: Click For Video Example Pull-Ups: Click For Video Example Back Row: Click For Video Example Medicine Ball Russian Twist: Click For Video Example Sandbag Squat Press: Click For Video Example Resistance Band Punch: Click For Video Example Resistance Band Press: Click For Video Example Ab Rollout: Click For Video Example Plank: Click For Video Example Push-Up: Click For Video Example Jump Rope: Click For Video Example Lunge Twists: Click For Video Example |
| Hydrate, Rest and Recover. Good luck!!! |
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