This is a great workout that does not focus on shoulder exercises (great after a heavy shoulder workout) .
The Format
Partner up and go through each group by having your partner start with the first exercise while you are doing the core or cardio in the red. Example – group 1 – your partner does 10 BOSU burpees and while they do that (they are the pacer) – you hold a plank (red group 1). When they get done with the BOSU burpees, you do your 10 BOSU burpees while they hold a plank. When you are done, your partner does 10 tuck ups on the BOSU while you do a side plank. Switch, continue through as many times as you can for7 minutes.
The Warmup
Go through the red #1 grouping 2x for 20s on, 10s off.
- Jumping Jacks
- 180° Jumps
- Sprawl/Burpee
The Timing
Set the clock for 7 minutes and once the seven minutes are up, go to the next grouping.
The Workout
I broke it into five groups based on equipment:
- BOSU/Medecine ball
- Kettlebells
- Deadlifts
- DVRT Sandbags
- Bands (placed on your ankles)
- Bench
