Wednesday Workout: 2 Part (or partner) Stations Workout

Good morning! These days I don’t tend to share workouts that I’ve taught, mostly because I teach a Burn class with a standard format that isn’t supposed to change week to week so that would get pretty boring 😉 A few months ago, I subbed for Athena’s 6am Total Body class and I was reminded of how fun it is to create different workouts and formats every week. There are so many options between how you want to set up the class, what equipment you want to use, etc. Totally loved it!

I wanted to share this workout with you because there are two ways you can complete it: solo or with a partner. I had the class partner up so that each partner did both moves at each station, but you could certainly do it on your own if you didn’t have a partner or workout buddy handy. You’ll be at each station for two minutes- 1 minute per move. Halfway through the circuit and at the end of the circuit you’ll complete a lovely little cardio blast- doesn’t get much better than that!

2 part or partner stations workout

Here are some explanations and/or demos of the exercises:

  1. TRX Row/Burpees– For the rows, you can make them easier by putting your feet closer to your body so that you’re at less of an angle. To make it harder, walk your feet out further away from you. Engage your core and pull your elbows back and squeeze your shoulder blades together. Remember to keep your shoulders pulled down away from your ears. Check out this video for a TRX row demo. For the burpees- you can either jump your feet back, walk them back, drop your chest to the ground, do a pushup… whatever version of the burpee you want to do- rock it!
  2. KB Goblet Squat/Jump squats- Here’s a video for Goblet Squats. For the jump squats, you can either go for depth and make sure to touch your hands to the ground each time or you can go for speed and do rapid fire baby jumps.
  3. Squat hold/Battle ropes- If you have a partner, one partner will get into a squat hold while holding the rope, acting as the anchor. Make sure to brace your core and position because it gets challenging to hold this as your partner does the ropes. Check out this video where I demo the battle ropes. If you don’t have a partner hopefully you have access to the standard rope setup!
  4. Dynamax ball Russian twists/cross body mountain climbers-With a Dynamax ball you’ll perform the standard Russian twist exercise (in a seated position, with your feet either in the air and bent at 90* or on the ground and moving a weight/ball from one side of your body to the next). For the mountain climbers, instead of bringing your knees straight forward to your chest, you’ll bring your right knee to your left elbow and your left knee to your right elbow. Go as fast or slow as you want/need.
  5. Forward lunge & twist/jumping lunges– As you step forward into a lunge on your right leg, lift your arms and extend a weight out in front of you. In your low position of the lunge, twist through your core and move the weight over to the right over your right knee. Repeat on the left & alternate right & left for the 60 seconds. Jumping lunges should be pretty standard 😉
  6. Push-up w/frogger stamp/in & out plank jumps- Perform a  push-up (either on your knees or toes) and then jump your feet up to the outsides of your hands and then back to your high plank/push-up position. If you’re doing the push-ups on your knees, just drop down to your knees after you jump back. For the in & out plank jumps you’ll start in a high plank position (shoulders, elbows & wrists in line, neutral spine, shoulders pulled on your back, core engaged) and jump your feet straight up to your hands (not to the outsides like the first exercise) and then jump back into a high plank and jump your feet out like you would for a plank jack. repeat.
  7. Stability ball pass/Skier jumps– For the first move, check out this video– make sure you’re keeping your core tight and your back flat against the ground. If this is too hard, ditch the ball and either keep your legs bent, lower them not so far or do one leg at a time. This video demos the ski jumps well.
  8. Side lunge w/center press/TRX Push-ups- For the side lunge/center press, you’re going to hold a weight in both hands at chest height. You’ll step out to the right and do a side lunge (sitting your butt way back, keeping your knee in line with your toes on the lunging leg and keeping the other leg straight) and then when you come through center, press the weight overhead. Repeat to the other side. TRX push-ups are almost the opposite of the rows discussed earlier, except instead of pulling your weight up towards the straps, you’ll be pushing your weight away from the straps as you extend. Again, the closer your feet are to you, the easier it is; stepping your feet back away from you & making your body more parallel to the ground will make it harder

I think that should do it! I hope you give this a shot- everyone seemed to like it and my sister said she was a little sore the next day!

Questions for you: Do you  like partner workouts? Do you like using TRX straps or battle ropes?

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Wednesday Workout: Equipment Based Stations Workout

I think it’s been a while since I’ve had a real workout for you, huh?! Sorry about that! I think you’ll like this one, though. I mentioned yesterday that I taught a fun workout on Thursday, but unfortunately it took longer than anticipated to explain it to the class and have them catch on. Part of that was due to excess chatter and people not paying attention (so frustrating!), but part was probably because it was a format they were not used to and it included some new moves. Regardless, once they got the hang of it, they seemed to like it and I think it was a tough workout for them!

Equipment based stations workout

Per the instructions, each exercise within the set was to be completed for 60 seconds during the first round and 30 seconds during the second round. I came up with moves at each station that focused on a particular piece of equipment or are of the body (core, for instance).

Here are some explanations for some of the moves:

  • Medicine ball push-ups: Do a push-up with the ball under your right hand, then roll it to the left and do a push-up with it under that hand. You can do these on your feet or knees.
  • Partner Sit-Up Throws: Interlock your feet with your partner and bring the ball over your head as you lay back onto the mat. As you perform the sit-up, throw the ball to your partner and they will catch it and lay back onto the mat. Repeat. You can do this against a wall if you’re alone.
  • Stability Ball Lunges
  • Push-Up & Knee Tuck: Perform a push-up with your feet on the ball and then when you’re back in the starting position, tuck your knees into your chest.
  • Line Jumps: Roll a towel into a long rope-like shape, place it on the ground and jump back and forth over it.
  • Mountain climbers & in & outs: do these with your feet on the towels.

I think that should do it, but if you need clarification on anything else, please let me know and I’d be happy to explain them 🙂

Instructor friends- this is a great format to do in class, but even if you’re not an instructor, get a friend and do the workout together!

Have a great day 🙂

Questions for you: Do you like partner workouts? Instructors- do you find that sometimes your class just doesn’t get the workout you planned?

 

Wednesday Workout: BOSU Partner Workout

As I mentioned on Monday, I taught a really fun class in SHRED last Thursday. Since I thought it was so fun, I knew I had to share it with all of you! I know that there are a number of instructors who read, so hopefully you can try it in one of your classes, or at least take pieces from it to try. If you’re working out solo, no worries- the workout can be totally adaptable to that, too.

BOSU partner workout

As the directions state, if you’re doing this with a partner, partner “A” will do 12 reps of the strength move. While partner “A” is completing that, partner “B” will do the cardio move. You’ll do the cardio move until “A” finishes their part. After, you’ll switch and “B” will do the strength and “A” will do the cardio. When you’ve finished each exercise, you’ll do the core exercise, generally with a partner.

If you don’t have a partner, you can still complete this workout, just do the cardio move for 45 seconds after completing 12 reps of the strength move. Replace the partner core work with exercises that don’t require a partner.

Here are some explanations of the moves:

  • Plank jacks- 1 person holds a forearm plank while the other person jumps over the planker’s legs. Switch halfway through.
  • Sit ups w/ball pass– if you don’t have a partner, you can do this against a wall
  • Push-Ups w/2 knees on BOSU- With the ball side down, place your hands on the outer edge of the black base of the BOSU and do 1 push-up. When you finish, bring your right knee into your chest and then your left knee. Repeat.
  • Back to Back ball pass- stand back to back with your partner, about a foot away from each other. While keeping your hips still and core tight, you twist right and left passing the ball around you to your partner. Switch directions halfway through.
  • Plank w/partner high-five- Get into a high plank a few feet from your partner. Alternate right and left high fives. This adds extra work for your core in order to keep you balanced and keep your hips from lifting.

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I think that should cover it! I did this twice through in class, with the second round going for 10 reps instead of 12.

Let me know if you have any other questions!

Questions for you: Do you like partner workouts? What’s your favorite BOSU exercise?