Double the Fun! A Great Paired /Team Boot Camp Workout!

I typically try to alternate between individual and group games each boot camp session.  I have found that the group games foster a positive and encouraging environment for new boot campers, while the individual challenges allow each participant to focus on tackling individual challenges on their own.  The women empower each other and support each other making this a great pair game!

My favorite (and the group’s favorite) partner activity is our Double the Fun activity.  This game is the most fun in the Spring and Summer months when we are able to be outside and run the “stairs”.  The Double the Fun workout is as follows”

Equipment:  Dumbbells (various weights or bands will work, have students bring their yoga mats)

Ask boot campers to partner up! One member of each pair will run the stairs

The dreaded STAIRS!

while the other does the exercise and then they will switch.  When we run the stairs – up and down counts for 1x- as my participants’ fitness ability increased – we went from 1x on the stairs to 2x.

*note that the exercises listed below are just examples.  I switch out different exercises all the time!

Round ONE:

Sumo Squats ———> other person runs the stairs 2x then switches w/ partner
V-Sits ———> other person runs the stairs 2x then switches w/ partner
Bicep Curl ———> other person runs the stairs 2x then switches w/ partner
Speed Ladder ———> other person runs the stairs 2x then switches w/ partner

Round TWO:

Russian Twist ———> other person runs the stairs 2x then switches w/ partner
Plank Ups ———> other person runs the stairs 2x then switches w/ partner
Tricep Dips ———> other person runs the stairs 2x then switches w/ partner
Globe Jumps ———> other person runs the stairs 2x then switches w/ partner

Round THREE:

Right Leg Lunge ———> other person runs the stairs 2x then switches w/ partner
Left Leg Lunges ———> other person runs the stairs 2x then switches w/ partner
Bicycles ———> other person runs the stairs 2x then switches w/ partner
Burpees ———> other person runs the stairs 2x then switches w/ partner

By the time this workout is completed, each participant will have run the stairs 24 times.  A feat that amazes the ladies every time we do it!  The most rewarding aspect of this activity is how excited and proud each grrrl is when they realize how much they accomplished and how great they feel!

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Jump Around Paired Workout

Required equipment: jump ropes!

Split participants up into pairs. For this boot camp one member of each pair will be jump-roping until their partner completes the number of reps after each exercise in parentheses! When the partner completes the required number of reps for each exercise then the pair switches! If its nice where you live you should do this outside, but this can be done inside too!

Whether you call it Skipping, Rope Skipping, Jump Roping or Rope Jumping…it is a great activity to help fight Heart Disease, Obesity, Type II Diabetes, and Osteoporosis while improving strength and fitness.

Round 1:
#1: Mountain Climbers (25)
#2: Fire hydrants (30 each side)
#3: Push up jacks or reg push ups (25)

Round 2:
#4: Bicycles (50 single count)
#5: Tricep dips (25)
#6: Squats (40)

Round 3:
#7: Crunches (50)
#8: Burpees (25)
#9: Jumping Jacks (50)

Round 4:
#10: Tuck Jumps (20)
#11: Diamond push ups (20)
#12: Side plank raises (30 / side)