Outside at a school or playground and with a partner:
75m run out, 75m run back*
30 reps bodyweight movement**
Set up target approx. 75 meters from start. If the run is completed first, runner rests. If movements are completed first, mover rests. Switch roles each round, and move immediately on partner’s cue.
Complete as many rounds and half-rounds as possible in 30 minutes.
Bodyweight movement suggestions include:
Squat (Regular, jump, 1-leg, Sumo)
Lunge (Forward, reverse, full-range, walking)
Push-up (Regular, airplane, plyometric, pike, Inchworm…)
Jumps (Broad jump, lateral jump, jump on, jump over…)
Sit-up (V-up, rocking chair, elevator, hollow rock…)
*75 meters= 82 yards or 246 feet. Measure to the best of your ability.
**Change movements every 10 reps- You may repeat movements any time you like, but never in order. Use your surroundings and get creative.