When we rocked up for Suffer Club this morning, all the Sufferers were standing in a loose bunch staring up at the crescent moon hanging in the predawn sky. Within minutes, the sun rose in a burnt caramel layer on the horizon, and we got to work.
This is a partner workout. If you don’t have a partner, I recommend splitting it in half and making it two workouts. If you’re going solo, then you’ll need to set a number of reps for the Partner 2 exercises. Then you’ll bounce back and forth between the two instead of trading off with a partner.
I call this one “4 Minutes of Fun,” and as the timer clicks past three minutes you’ll understand why. You’ll need a medicine ball. Check the links for illustrations of what some of the more obscure exercises look like.
OK. Partner 1 is the counter, i.e. you switch exercises when partner 1 is done with his/her set. You continue swapping back and forth for 4 minutes. Then you move on to the next set of exercises.
|Partner 1||Partner 2|
|10 x Med Ball Push Ups||Jumping Jacks|
|10 x Bicycles||Burpee|
|10 x Triceps Dips||Squat Isometric|
|1 x Stairs (or other cardio blast)||Reverse Lunge|
|10 x Med Ball Tap n Toss*||Plank|
|Interlude – Both Partners Run||1/2 Mile|
|10 x Med Ball Sit Ups||Walkout|
|10 x Crap Taps||Sumo Isometric|
|20 x Speed Skaters||Med Ball Russian Twist|
* From a standing position, bend (knees too) to tap the medicine ball on the ground, then stand up and toss it over your head. Repeat.