Topnotch Health Clubs Healthy Hub

<< back to blog

A 15 Minute Parter Based Workout - Intermediate Level

Let’s face it – it’s easy for a training routine in the gym to become a little stagnant and for you to lose heart if you keep doing the same thing over and over again. Not only will it hinder your performance and your potential to achieve some exceptional results, but it can also lead to you becoming disillusioned with your gym routine, full stop. So, with that thought in mind, here’s a simple yet effective and challenging 15-minute circuit workout focusing on bodyweight - only movements that you can do with a partner, making it feasible to do ANYWHERE. It’s guaranteed to get your body sweating, heart pumping and fat melting!

Working out with a partner is a great way to increase your motivation when you’re enthusiasm is flagging; it encourages you to concentrate and perform better; it offers you a bit of competition; it adds variety to maintain your interest; it’s sociable and can make working out more fun; and a bit of competition or cooperation can spur you on to keep going and not give up.

• 30 Seconds Wall Sit
• 30 Seconds Squat Jump
• 30 Seconds Hot Hands
• 30 Second Plank
• 30 Seconds Long Jump
• 30 Seconds Squat Thrust
• 30 Seconds Toe Touches
• 30 Seconds Alternating Leg Extension

Complete the above workout with 10 seconds rest after each exercise, and a 1 minute rest after all 8 exercises are complete and repeat the set 3 times in total.

Prior to performing any form of fitness-orientated activity, you should complete a PAR-Q (Physically Active Readiness Questionnaire) to ensure you are fit and able enough to take part in the exercise routine in question. Furthermore, an adequate warm up should be completed before taking part in physical activity, to reduce the risk of injury, as well as a cool down at the end of the workout.