The Well+Good Fitness Biathlon is an annual mega event, where we pair up fitness studios for back-to-back workout experiences that seriously rocks.
To get you warmed up for this year’s events—in New York City on October 17 and in Chicago and Boston on November 7—we tapped eight superstar trainers to team up and create mash-up workouts that mix their sweaty disciplines. Think dance cardio meets HIIT, and boxing meets sports conditioning. Do them to get psyched for the big events (booking info is coming soon!), or to be a part of the action no matter where you live.
For our first fitness mashup—complete with gifs so you can nail all the moves—we tapped celebrity dance cardio guru Simone De La Rue, founder of Body By Simone (BBS), and Patrick Frost, a crazy popular instructor at white-hot interval training destination Barry’s Bootcamp.
Together, they created an explosive workout that combines the metabolism-revving, strength-building power of Barry’s with BBS’s calorie-burning, sculpting effects for a full-body sweat session you can do in just 15 minutes.
The Workout: Barry’s Bootcamp meets Body By Simone
Time: 15 minutes
Equipment: Mat (optional), sliders (or a towel), resistance band
How to: Do each exercise for 30 seconds, with no break in between. Finish the set, rest for one minute, and then repeat for a total of three times through. *If you’re doing it with a friend, add the bonus partner move for 30 seconds at the end, for an added challenge.
Stand with your feet hip-width distance apart, arms at your sides. Begin lifting your knees straight up in front of you, alternating sides and pumping your arms with bent elbows. Stay on the balls of your feet and get your knees as high as possible, preferably higher than your waist. Breathe!
Go for explosive movement. Stand with your feet hips-width distance apart. Bend your knees over your ankles. Squeeze your glutes as you jump towards the ceiling. Engage your inner thighs as your legs remain straight and your ankles touch. Land with bent knees.
Extended Plank into Up Dog
Start in plank position, shoulders over wrists, abs tight, body in a straight line. Walk your feet backwards in tiny steps while stretching your arms back and moving your chest towards the floor. As you walk your feet back in, move your chest forward between your hands, into an upward dog.
Hollow Hold to Bow Pose
Lay on your back, place your hands behind your head and lift your upper body off the mat to engage your abdominals. At the same time, raise your legs a few inches off the floor to engage your lower abs. Make sure that your navel is toward your spine and your back is flat on the mat. Hold for 3 seconds. Scoop your pelvis and breath as you reach your hands towards your toes in bow pose. Hold and then lower down to hollow hold to begin again.
BUTT AND LEGS
Side Lunge with Slider
Stand with your feet hips-width apart, one foot on a slider (use a small towel or a paper plate if you don’t have a slider). Extend the foot that’s on the slider out to the side while bending in the standing leg and sitting your butt way back, as if there’s a chair waiting for you. Keep your chest lifted and your standing knee directly over the ankle. Half-way through, switch to the opposite leg.
Knee-to-Elbow into Leg Lift
On all fours, place your wrists underneath your shoulders and pull your navel up towards your spine. Pick up one knee as you lean forward and bring your knee towards your wrist and crunch into your oblique. Kick back and extend your leg directly behind you to arabesque, squeezing your glutes at the top of range.
Forearm Plank Tricep Dip
Start in a forearm plank position, shoulders directly over elbows, abs tight, body in a straight line. Push up until your arms are fully extended and then lower slowly back down, keeping your body stable throughout. If your chest or butt is dropping, switch to your knees to decrease the difficulty of the movement.
Tricep Extension with Resistance Band
Place the handle of the resistance band in one hand (or grip the band itself, if it doesn’t have a handle) to reach over your head. With the other hand, hold the bottom end of the band behind your back, and just under your shoulder blades, so you have a few inches of resistance band in between your hands. Once you’re in position, bend your top arm at the elbow back to 90 degrees (parallel to the floor), then lift your hand to the ceiling as you extend your arm straight.
BONUS PARTNER MOVE!
Partner Squat with Floor Tap
Stand with your feet slightly wider than hips-distance apart, facing your partner. Grab each other’s opposite hand and squat simultaneously, keeping your butt way back and your knees over your ankles. As you reach the bottom of the squat, extend your free hand behind you to tap the floor. Stand up, switch hands, and repeat.
(Photos: Shot at The Dream Downtown by Nils Ericson for Well+Good)