Posted on February 22, 2017 by Jenny Cromack
Exercise is often more fun when you train with a friend or two. You motivate each other through the tough times, you have a giggle, you both curse when it’s time to do burpees, and when the nights are dark and it’s raining you encourage each other to get out there and DO IT!
So, to celebrate, and as February is the month of love (not just for partners but friends too!), here is our buddy circuit training workout. To be honest, you can do this on your own, but we encourage you to grab a friend or two and have a great workout.
I’d encourage you to do this session outside, but if not it can easily be done indoors too. The circuits are based on two people training, but you can easily adapt and double up on the exercises for more than 2 people.
Remember to begin your session with a warm up, so you are ready for action!
Circuit 1
Person 1 does Exercise A, person 2 does Exercise B – keep swapping until you have completed each pair of exercises three times. (If you’re less fit then only repeat twice, if you’re fitter then increase the reps). Exercise A is the ‘timed’ exercise, so the person doing exercise B has to do this until the number of reps on exercise A has been completed.
Exercise A – 12 x Burpees (let’s get them out of the way!) / Exercise B – Plank
Exercise A – 15 x Squat Jumps / Exercise B – Press Ups
Exercise A – 20 x Star Jumps / Exercise C – Ab Crunch
Circuit 2
On this circuit you are performing the exercises as a loop – repeat the circuit x 3. If you have dumbbells then grab a pair and use them! If not, go body weight!
1. Single Leg Lunges x 12 e/side
2. Walking Lunges x 20
3. Renegade Rows x 10-12 e/side
4. Squats x 15
5. Wide Squats x 15
6. Tricep Dips x 15
Remember to repeat three times!
Circuit 3
Here is your final HIIT workout. One person performs the exercise, whilst the other rests completely (yes I’m being kind!), but this means that you MUST give 100% effort to the hard exercises, if you are getting complete rest. Repeat each exercise x 2
1. Twist Jump Squats x 30s
2. Mountain Climbers x 30s
3. Travelling Squat Jumps x 30s
4. High Knees x 30s
5. Star Jumps , touch the floor in between each one.
Enjoy a well earned cool down, rehydrate with some water and have a high-protein snack/meal to refuel post workout.
So, what are you waiting for, grab a friend or two or three and enjoy this buddy circuit training workout.