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Bootcamp Partner Workouts

by
author image Riana Rohmann
Riana Rohmann has been working for the Marine Corps doing physical training and writing fitness articles since 2008. She holds personal trainer and advanced health and fitness specialist certifications from the American Council on Exercise and a Bachelor of Science in kinesiology and exercise physiology from California State University-San Marcos.
Bootcamp Partner Workouts
Man and woman working out. Photo Credit undrey/iStock/Getty Images

Overview

Working out with a partner is a great tool for exercise adherence. Work out with a partner to keep yourself on track and honest. You are more likely to stick to a program if you have someone motivating you. While it might be easy to skip a workout on your own, you won't want to disappoint your partner. A bootcamp-type workout is ideal because it can be done outdoors with minimal equipment.

Lunge Medicine Ball Toss

Face your partner and stand about three or four feet apart. Holding a 5- to 10-pound medicine ball, lunge forward with your left leg and execute a forward chest pass to your partner. As you lunge forward, your partner will lunge backward with her right leg and catch the ball. She will then lunge forward with her right leg and throw the ball back to you, while you lunge back with your left leg. Repeat 10 times and switch legs.

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Side Shuffle MedicineBall Toss

Face your partner and stand about three or four feet apart. Holding a 5- to 10-pound medicine ball, shuffle sideways and toss the ball back and forth to your partner. Shuffle in one direction for about 30 seconds, then in the other direction for an additional 30 seconds.

Resisted Runs

Place a three-foot piece of rubber tubing or resistance band around your partner’s waist and hold on to the ends. Have your partner run forward while you provide resistance. Run for about 50 yards, then switch so the band is now around your waist. Remember to keep your abdominals engaged and lean forward during the run. This is a great trust activity as well as exercise to build leg power and endurance.

Shuttle Race

If you like some friendly competition, a shuttle race can be fun. Place five cones or markers 10 yards apart over a total of 50 yards, on a flat surface. Both of you start at the first cone. On a "Ready, set, go!", race to the second cone, touch the ground, and turn around and race back. At the first cone, touch the ground, and race for the third cone, touch it, and race back to the first cone. Complete these steps for the fourth and fifth cones. The first one back at the start wins.

Medicine Ball Seated-Trunk Rotation

Sit to the left of your partner with your legs bent and your heels touching the ground. Holding a 5- to 10-pound medicine ball, rotate and touch the ball on the ground to your left, then rotate to the right and pass the ball to your partner. She will then touch the ball to her right, rotate back and hand it off to you. Repeat for 15 to 20 repetitions. Switch sides and sit to the right of your partner and repeat the exercise.

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References

Demand Media