Pair up participants for a great cardio workout.
If you’re looking for a new way to add interest to your cardio classes, double the fun with partner drills. In this intense interval workout, drills consist of a 1-minute work effort, a 30-second recovery, and then a second 1-minute work effort. However, there’s a twist: The recovery isn’t a true recovery. Instead, you use the 30 seconds to do a quick series of “sculpting” moves designed to bring down the intensity while strengthening the body.
During the challenge rounds, one partner tries to meet or beat the other’s reps to win the round. This unique class encourages interaction, competition and cooperation.
Class Details: It Takes Two
TOTAL TIME: 1 hour
FORMAT: partner-based, high-intensity cardio and plyometrics
GOAL/EMPHASIS: to challenge anaerobic capacity and train for sports conditioning
EQUIPMENT NEEDED: interval timer or stopwatch; agility dots or cones
MUSIC: high-energy music with a driving beat—tunes that will make participants work and compete with their partners; 140–145 beats per minute
INJURY PREVENTION TIPS:
- Make sure the partner competition is friendly and takes place in a spirit of fun.
- Check that you have adequate space for each set of partners to work. Place agility cones or dots carefully.
- This is a high-intensity class, so encourage participants to utilize the recovery phase and to pace themselves.
- Provide cues for all levels, to ensure that everyone feels successful.
- Offer low-impact options for all plyometric drills.
Warm-Up (5–8 minutes)
Keep warm-up exercises simple and athletic. Goal is to prepare participants to run, jump and shuffle. Partners do the following:
- Run large circles around diameter of studio, side by side.
- Face each other and perform set of squats and reverse lunges.
- Face each other and do lateral lunges.
- Face each other and perform plank pushups.
- Repeat above, as needed.
Work Phase (40 minutes)
Partners perform drills simultaneously and work as a team. Every cardio drill is performed twice. Cardio drills each last 1 minute, with 30-second strength move between them. Each round is 3 minutes, total.
- Cardio drill: 1 minute
- Recovery “break”/Strength drill: 30 seconds
- Repeat cardio drill: 1 minute
- Rest: 30 seconds (Set up and preview next drill.)
Instructions apply to each set of partners.
Place cones approximately 6 feet apart. Begin in low athletic stance at opposite cones and perform lateral shuffle to touch partner’s cone. Goal is to never be at same cone at same time. Each partner must push the pace.
Strength drill: squats
Place cones approximately 6 feet apart. First cone is starting point; second cone is finish line. Partners run forward to second cone, touch floor beside it and then backpedal to start. Goal is to meet at second cone at same time.
Strength drill: lunges
Create 4-foot square on floor with four cones or agility dots. One partner starts at bottom left-hand corner, and other partner starts at top right-hand corner. Both do lateral shuffle to next cone or dot and then run forward or backpedal to next cone or dot. Maintain space during lateral shuffle so one partner never overtakes the other.
Strength drill: pushups
Place two cones or dots 5 feet apart. One partner stands directly behind the other. First person begins to run figure-eight pattern through cones. Back partner chases front partner around cones to push the pace and accelerate intensity.
Strength drill: lateral lunges
Place two cones on floor approximately 3 feet apart. Each partner stands behind a cone and performs plyo squat jumps, touching tip of cone between reps.
Strength drill: triceps dips on floor
Cross the Line
Place two cones on floor approximately 10 feet apart. Stand on either side of first cone and sprint as fast as possible to second cone; touch it and sprint back.
Strength drill: side plank; switch sides at halfway mark
Breaking It Down
Place stack of cones (10–12) or stack of step risers on floor. Back up approximately 10 feet from stack; this is starting line. When signaled, one partner runs to stack, grabs one cone or riser and returns to starting point. When first person returns, second person goes. Goal is to clear stack as quickly as possible while working as team.
Strength drill: V-sit with rotation
In this section, partners compete against each other for maximum reps. One partner does drill for 45 seconds, performing as many reps as possible, while resting partner counts reps; then partners switch. Each round is 90 seconds.
Do tuck jumps to burpee tucks. One rep = one tuck jump + one burpee tuck. A rep counts only if both feet leave ground during standing jump and both knees pull in together during burpee.
Reach for the Stars
Do flying-star jumps. A rep counts only if both feet leave ground during jump and if arms are fully extended during star phase.
Do quick wide-to-narrow and narrow-to-wide runs. Start in wide athletic stance and perform wide-to-narrow run as fast as possible and then narrow-to-wide run, also as fast as possible. One rep = both feet going from wide to narrow position and then back out to wide position.
Sprint It Out
Place two cones 6 feet apart and perform shuttle runs. One rep = cone to cone, with touchdowns at both cones.
Hit the Track
Perform high track-kicks with touchdown. A rep = one kick + one touchdown.
Perform burpee to side plank to stand. One rep = complete burpee + side plank to stand on each side.
One partner stands with both arms extended at waist level. Other partner performs high-knee run with goal of clearing imaginary line/barrier by lifting knees very high. One rep = one knee clearing barrier.
From plank position, one partner performs alternating shoulder taps, reaching right hand to left shoulder and then left hand to right shoulder. One rep = one tap.
Cool-Down (5–8 minutes)
Return to walking in circles to bring heart rates down, and then lead class through total-body stretching routine.