I love pacer workouts. They force me to work harder, faster, and also to cheer others on as we go through the workout. The premise – you have (for example) 5 people working out together doing a circuit (each person is rotating through a group of exercises).
One of the people in the group then has a certain number of reps to do which “sets the pace” for everyone else. So – as an example – if I am the pacer below in Group 1 – everyone else does their exercise in the circuit as long as it takes me to do 20 squat presses. This in turn makes me more mentally aware of wanting to go as fast as possible (with good form) so that my friends are not stuck doing their assigned circuit exercise.
Generally – the number of circuit exercises is defined by the number of people you are working out with. Yesterday – we had 5 people so you will see each grouping has 5 exercises. Each person also gets the opportunity to be the pacer first one time too so there is some rotation.
Grouping #1:
- Squat & Press 20 (pacer)
- Mt. Climbers
- Sit Ups
- Burpees
- Rows
Grouping #2
- Surrenders 12 (pacer)
- Shoulder touches
- Leg raises
- Jumping Jacks
- Bicep Curls
Grouping #3
- Snatch (12 per arm) (pacer)
- Knee to elbow plank
- Russian Twists
- 180 jumps
- Front -> Lateral Raises
Grouping #4
- Highpulls (20) (pacer)
- Moving Plank
- Heel Raises
- Squat jumps
- Tricep dips
Grouping #5
- Pushups (20) (pacer)
- Plank Jacks
- Plyo-Lunges
- Flutters
- Chest Fly on Ball
Grouping #6
- One Legged Rows (12 per leg) (pacer)
- Plank – reaching out in front of you
- Lunges (front, side, back, side, front)
- Jumping Jacks with weight (body to 90 degrees)
- Weighted Straight Punches
