The "I GO, YOU GO" Workout!
One of the older workouts from the golden age of bodybuilding was the "I Go, You Go" workout. It's as simple as it sounds, but it certainly isn't easy. It is a more advanced program so I'd recommend that you have at least 6 months or so before trying it out. A good trainer can of course evaluate your fitness level and determine if it's appropriate for you.
You'll need a trainer or a training partner for this one. One person does 10 reps of an exercise. Then the second person does 10 reps. Then the first person goes again and it keeps repeating until you hit the number you're going after. I've found 100 to be a good number. Each person does 5 sets of 10 reps with this number which is pretty solid!
There are a number of benefits to training in this manner. One is time. You only rest as long as it takes your partner to do their set. Then it's your turn again. It keeps you honest. It's often easy to tell yourself that you're not resting too long between sets, but how many times have you checked texts or Facebook in between sets? You can't do that with such a tight protocol. Another benefit is limited weight. I always like to say "Why use a heavy weight when a light one can do the same job or better?". Also "You don't need a heavy weight. You just need to make a light weight feel heavy". Heavy weights can be risky. But if you limit rest times between sets, you can use a lighter weight and still push yourself just as hard as far as muscle work and cardio goes. However you won't have added risk that comes with heavy weights.
Also numerous studies have been done to prove that the most work done in the least amount of time will produce the best results. In fact, everyone these days is talking about HIIT or High Intensity Interval Training. Of course I use the term also because that's what people are familiar with. However this is far from new. Just look at a round of boxing. That's interval training. 3 minutes of work followed by 1 minute of rest. Look at sprinting. An all out effort followed be a rest period. The "I Go, You Go" workout is also interval training. But instead of using a timer or stopwatch, you're using the other person to time you!
Anyway let's get to some sample programs you can do. The possibilities are almost limitless. However I would say that keeping the total reps between two people to 100 or so seems to work best and picking between 4 and 6 exercises. This seems to be a realistic amount and works well with 2 people. Also while it's possible to do them as a circuit, it's very difficult and not recommended. You could never change stations that quickly unless it was bodyweight only exercises. Even still, straight sets are the best way to do this type of training in my opinion.
PROGRAM 1
Dumbbell Overhead Press
Dumbbell Bentover Row
Pushups
Goblet Squats
Kettlebell Swings
Crunches
PROGRAM 2
Bodyweight Squats
TRX Rows
Lunges / Split Squats
TRX Pushups
Mountain Climbers
Battlerope Slams
PROGRAM 3
Clean and Press
Burpees
Bench Dips
Dumbbell Renegade Rows
Barbell Front Squats
There are a few butt kickers to really maximize this type of workout. Give it a try. And for more information about health, fitness, or personal training, visit our website here.