Pairs & Carries

Outdoor partner session — minimal kit, maximum work

Bootcamp
Mixed ability
45 min
Works for 8–24 (even pairs; you partner the odd one out)
Effort 4/5
Park or pitch
outdoor
partner
carries
dumbbells
circuit

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: Mats and 8 dumbbells total. Two cones per pair. Wet-day variation built into every block.

Warm-up7 min

Mirror & Move

RPE 3–4

Setup: Pairs facing each other, two metres apart, mats down as home base. Wet day: shorten the grid and keep everyone on mats under cover.

How it works: Ninety seconds of mirror work: one leads — squats, arm circles, side lunges, jumping jacks — partner copies everything; swap on your call. Then pulse-raisers between the cones: high-knee march out, jog back, side-shuffle out, backpedal home. Finish with 30 seconds of partner high-fives in plank position, knees down welcome.

What to say

“Leaders — move like you want to be copied.”
“Warm is the goal, not wrecked; save the heroics for block two.”
“Plank taps: hips still, like there's a cup of tea on your back.”

Easier

All mirror moves at march pace; plank from knees.

Harder

Mirror rounds at 30-second swaps — leading is harder than following.

Workout10 min

You Go, I Go — Carries

8 min · you-go-I-goRPE 6–7

Setup: Four pairs share the dumbbells at a time; the other pairs run the bodyweight version and swap kit at half-time. 15m cone lanes. Wet day: shorten lanes to whatever ground is safe and slow the pace — carries work at any speed.

How it works: Partner A farmer-carries both dumbbells down the lane and back while Partner B squats at a steady rhythm. Swap on A's return. That's one round — clock eight minutes and count rounds as a pair. Bodyweight pairs: A bear-crawls half the lane and strides back while B squats, swapping kit with a dumbbell pair every two rounds.

What to say

“Carry tall — shoulders back, bells quiet, no leaning.”
“Squatters set the tempo like a metronome — smooth beats fast.”
“Your partner's working rest is your effort timer — move with purpose.”

Easier

One dumbbell, held goblet-style; squats to a bench or knee-height cone.

Harder

Add a suitcase carry (one bell, switch hands halfway); squat jumps for the last round.

Workout12 min

Pair Circuit

3 × [45s work / 15s swap] × 3 movesRPE 7–8

Setup: Three moves per pair, worked as a team: one mat, shared dumbbells where available. Wet day: all three moves run fine on a single dry mat.

How it works: Three rounds of 45 seconds work, 15 seconds swap: Move 1 — A walking lunges the lane while B holds a plank; swap. Move 2 — A dumbbell front-rack hold (or arms overhead if no bells) while B does step-ups or squat pulses; swap. Move 3 — synchronised: both do alternating shoulder taps and try to stay in time with each other. One minute rest between rounds, water in.

What to say

“Holds: the still partner is working just as hard — brace like a wall.”
“Lunges: back knee kisses the ground, front heel does the pushing.”
“In-time taps: match the slower partner — that's teamwork, not charity.”

Easier

Plank from knees; lunges as split-stance pulses on the mat; skip the bells.

Harder

Lunge with bells; plank with a toe tap; taps at double time.

The rest of this class plan is free — along with 3 more this week.

House plan.

Free on ClassPlans — new class plans weekly.