October 08, 2015
Killer Calorie Crushing Routine For You And Your Workout Buddy
No matter how motivated you manage to be on your own, no matter how hard you work those solo sessions, sometimes working out with a buddy is just better.
“When you game-ify a workout with a partner, it takes the focus off feeling uncomfortable and makes working your body hard so much more fun!" says Heidi Powell, C.P.T. and co-host of ABC’s Extreme Weight Loss.
The following workout is broken down into three 'missions' which consist of two exercises. The first exercise targets the lower body while the second engages the whole body.
What are you waiting for? Grab your partner and try this routine put together by Powell!
Begin in a standing position (A). Take a large step back with your right foot, and cross it behind your left foot. Lower yourself down until your knee is bent about 90 degrees (B). Keeping your knee over your toes, push through your left heel to rise back to a standing position. Switch legs, and repeat. That's one rep. Do 30 reps (15 on each leg), then switch places with your partner. That's one round. Complete three rounds.
Exercise two: Partner two -- Plank
Begin kneeling on all fours. Rest elbows on the ground, and lift your knees so that only your elbows and toes are touching the ground. Keep your elbows directly beneath your shoulders, and fully extend your legs. Squeeze your glutes, and draw your belly button in toward your spine. Hold this position until partner one finishes curtsy lunges, then switch places with your partner. That's one round. Complete three rounds.
Begin lying on your back with your knees bent and your feet flat on the floor (A). Push through your left heel as you raise your right foot and butt completely off the floor. Focus on driving your right knee straight up (B). Once you hit the top of the move, lower back down to the starting position. Then, perform the move on the other side. That's one rep. Do 30 reps (15 on each leg), then switch places with your partner. That's one round. Complete three rounds.
Exercise four: Partner two -- Mountain Climber
Begin with both hands on the ground, shoulder-width apart, with your left leg fully extended back behind you and your right bent with your foot planted beneath your torso (A). Keeping your abs tight, jump to switch your feet as fast as you can. Land gently with the opposite foot forward (B). That’s one rep. As soon as your feet touch down, jump quickly to switch them again. Continue to alternate until your partner finishes single leg hip-ups, then switch places. That's one round. Complete three rounds.
Begin in a standing position with your feet shoulder-width apart and toes pointed slightly outward (A). Keeping your weight on your heels, bend your knees and lower downward until your hips are just below your knees. Reach your arms out straight in front of you for balance as you lower (B). Drive upward through your heels until you reach the starting position. That’s one rep. Do 15 reps, then switch places with your partner. That’s one round. Complete three rounds.
Exercise six: Partner two -- Burpee
Begin standing with your feet shoulder-width apart. Squat down, and place your hands on the ground just inside your feet (A). Jump back into a plank position (B). Perform a pushup, and jump your feet back up to the outside your hands and jump up with your hands overhead (C). That’s one rep. Continue until your partner completes air squats, then switch places. That’s one round. Complete three rounds.
Do you have a workout partner? Will you guys tackle this routine together?
Source: Women's Health
Mission One:
Exercise one: Partner one -- Curtsy Lunge
Begin in a standing position (A). Take a large step back with your right foot, and cross it behind your left foot. Lower yourself down until your knee is bent about 90 degrees (B). Keeping your knee over your toes, push through your left heel to rise back to a standing position. Switch legs, and repeat. That's one rep. Do 30 reps (15 on each leg), then switch places with your partner. That's one round. Complete three rounds.
Exercise two: Partner two -- Plank
Begin kneeling on all fours. Rest elbows on the ground, and lift your knees so that only your elbows and toes are touching the ground. Keep your elbows directly beneath your shoulders, and fully extend your legs. Squeeze your glutes, and draw your belly button in toward your spine. Hold this position until partner one finishes curtsy lunges, then switch places with your partner. That's one round. Complete three rounds.
Mission Two
Exercise three: Partner one -- Single Leg Hip-Ups
Begin lying on your back with your knees bent and your feet flat on the floor (A). Push through your left heel as you raise your right foot and butt completely off the floor. Focus on driving your right knee straight up (B). Once you hit the top of the move, lower back down to the starting position. Then, perform the move on the other side. That's one rep. Do 30 reps (15 on each leg), then switch places with your partner. That's one round. Complete three rounds.
Exercise four: Partner two -- Mountain Climber
Begin with both hands on the ground, shoulder-width apart, with your left leg fully extended back behind you and your right bent with your foot planted beneath your torso (A). Keeping your abs tight, jump to switch your feet as fast as you can. Land gently with the opposite foot forward (B). That’s one rep. As soon as your feet touch down, jump quickly to switch them again. Continue to alternate until your partner finishes single leg hip-ups, then switch places. That's one round. Complete three rounds.
Mission Three
Exercise five: Partner one -- Air Squat
Begin in a standing position with your feet shoulder-width apart and toes pointed slightly outward (A). Keeping your weight on your heels, bend your knees and lower downward until your hips are just below your knees. Reach your arms out straight in front of you for balance as you lower (B). Drive upward through your heels until you reach the starting position. That’s one rep. Do 15 reps, then switch places with your partner. That’s one round. Complete three rounds.
Exercise six: Partner two -- Burpee
Begin standing with your feet shoulder-width apart. Squat down, and place your hands on the ground just inside your feet (A). Jump back into a plank position (B). Perform a pushup, and jump your feet back up to the outside your hands and jump up with your hands overhead (C). That’s one rep. Continue until your partner completes air squats, then switch places. That’s one round. Complete three rounds.
Do you have a workout partner? Will you guys tackle this routine together?
Source: Women's Health