During the seasonal transition from summer to autumn, I typically fall into a slump as I reminisce about easy early morning bike rides wearing shorts and a tank top or not having to bundle up to walk outside again after a sweaty yoga class. This October, though, I’ve been embracing the mild fall weather with sheer delight and getting outside for more workouts. If you’re also feeling the same appreciation for fall in Chicago right now, grab a buddy and get outside to a track with this 30-minute partner chipper workout.
Note: If you’re taking on this workout solo, no problem! Just cut the total number of reps to complete in half.
In total, you and your partner will complete:
- 200 plyometric plank jacks
- 200 jumping lunges
- 200 triceps dips
- 100 reverse lunge-kicks each leg (200 kicks in total)
- 200 butterfly crunches
- 200 plank walks
Here’s how you do it (and why you’re at a track):
First, decide whether you want to take on full laps (400 meters each lap) around the track or run back and forth on one straightaway (100 meters each way) of the track. You can also switch it up during the workout.
Partner A will take on one run (either a straightaway out and back or one lap around) while Partner B starts on exercise #1 (plyometric plank jacks), counting the total number of reps she or he completes while Partner A runs. When Partner A gets back from the run, switch. Now Partner A will pick up the count where Partner B left off.
Complete all reps of exercise #1 before moving on to exercise #2 and so on. Some exercises will go by much quicker than others. And if you’re taking this on solo, decide the number of reps you want to get through each round before taking off on your lap or straightaway run again.
Here are the moves you’ll do when you’re not running:
1. Plyometric plank jacks: From a plank position, exhale and fly your legs out in the air while maintaining control. Land back in your plank with knees slightly bent. Keep your shoulders over your wrists the whole time. Plank jacks, jumping your feet out and in on the ground are the modification.
2. Jumping lunges: Lunge your right leg back, coming down to a 90-degree bend in both knees. As you exhale, jump into the air and switch your legs, landing back into a lunge with your left foot forward. Alternating reverse lunges are the modification.
3. Triceps dips: Start in a reverse tabletop position, fingertips facing towards your toes. Keep your chest open and lifted as you inhale and bend your elbows straight back, avoiding sagging your hips down. Exhale as you press up.
4. Reverse lunge-kick: Lunge your right leg back, coming down to a 90-degree bend in both knees. As you exhale, rise onto your left leg and bring your right knee into your chest. Finally, extend your right leg forward into a kick, flexing your right foot. In total you’ll do 50 on the right, 50 on the left and your partner will do 50 on the right and 50 on the left.
5. Butterfly crunches: Lie on your back with the soles of your feet touching and arms extended overhead. Exhale as you crunch all the way up and reach forward, passed your toes. With a slower pace than you lifted up, control your spine all the way back down to the ground and reach arms overhead again.
6. Plank walk: Start in a high plank position. On either knees or toes and keeping your hip bones level the entire time, lower to your right forearm and then your left forearm. That equals one rep. Immediately press back up to your right palm and then your left palm. That equals a second rep. Do it again, lowering to your left forearm first this time, followed by pressing up with your left palm first. Continue these actions, alternating which forearm initiates the movement each time.
(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)