The fun workout requires one large pumpkin between partners. If you don’t want to bring a pumpkin to the gym, there are plenty of med-balls to use instead to do the trick. The challenging workout requires good running shoes and a couple of trips across the bridge between the NCAA and the Indianapolis Zoo.
This workout is a two-part AMRAP workout (AMRAP means “as many rounds as possible”).
Pair up and complete as many rounds as possible of the circuit in 12minutes. Partner #1 does the exercises below while Partner #2 is resting. Switch roles, alternating partners, after completing the circuit.
Another paired-up AMRAP of 8 minutes. Again, Partner #1 does the exercises below, while Partner #2 is resting. Switch roles, alternating partners, after completing the circuit.
Partner who completes the most work during both workouts gets to Pumpkin Toss:
I suggest you do this outdoors to avoid a big mess. If pumpkin does not break on the first toss, repeat between partners until it is destroyed. HAVE FUN!
Head out to the bridge between the NCAA headquarters and the Indianapolis Zoo. (It’s the bridge with all the art installations in the middle.) The workout is run SHORT to LONG, starting at the blue art installation next to the NCAA side of the bridge. Your goal is to do the exercise listed below all the way to the break in the grass/sidewalk. Each lap will get progressively longer. Follow with a run back to the start (the blue art installation) at the break in the grass/side walk. Essentially you will be making big circles/loops that progressively get longer until you have finally made it all the way across the bridge.
Whichever workout you choose (or possibly both), please get a good cool-down and stretch. You’ve earned it: go trick-or-treating after you’ve completed these workouts!
This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.