Start with a quick 2 minute warm-up of: 30 seconds jumping jacks, 30 seconds high knees, 30 seconds butt kicks, 30 seconds jumping jacks.
Then the series starts. While one person is running on the treadmill the other is completing the exercise. You either run for a minute or complete the exercise for a minute and then switch. This means you should be running every other minute.
The exercises you’ll complete will be: squats, lunges, dips, pushups, plank, reverse crunches, mountain climber, single-leg deadlift, Supermans.
The workout will look something like this:
Time Partner 1 Partner 2
0-1:00 Run Squats
1:00-2:00 Squats Run
2:00-3:00 Run Lunges
3:00-4:00 Lunges Run
4:00-5:00 Run Dips
5:00-6:00 Dips Run
6:00-7:00 Run Pushups
7:00-8:00 Pushups Run
8:00-9:00 Run Plank
9:00-10:00 Plank Run
10:00-11:00 Run Reverse Crunches
11:00-12:00 Reverse Crunches Run
12:00-13:00 Run Mountain Climbers
13:00-14:00 Mountain Climbers Run
14:00-15:00 Run Single-leg deadlift
15:00-16:00 Single-leg deadlift Run
16:00-17:00 Run Supermans
17:00-18:00 Supermans Run
Finish off with a 5 minute cool-down.
You can switch up the cardio (bike, elliptical etc.). You can also move around the exercises to whatever is the best sequence for you.
Complete the whole routine once or twice depending on your liking!
Enjoy the weekend!