It’s Workout Wednesday!  And with Memorial Day, the official start to summer in my opinion, only a weekend away it’s time to grab a partner and get your workout on!  When my sister and I were visiting in Ohio together we wanted to get in an intense workout (from indulging in eating out and mom’s home cooking) but only had a set of light and heavy dumbbells and a mat to work with.  We put on our Prismsport apparel and wrote up a Cardio and Strength Partner Workout that can easily be done in the gym or while traveling.  The mix of cardio and strength makes it a great total body workout and gives your muscles a chance to recover between sets.

Cardio and Strength Partner Workout Featuring Prismsport

For this workout I recommend one set of 5-15 pound dumbbells and a mat for each of you.  As one partner completes 8-15 repetitions of the second move in each block with the dumbbell(s) the other completes as many reps as possible of the cardio move.  Switch moves before moving onto the next block and complete 2-3 total rounds through for a longer more intense workout.

What kept us motivated to workout while traveling is cute apparel sent from Prismsport.  Drea is wearing the Pixie leggings with Grace top and I am have on the Viper crop leggings with Freedom top.  I am obsessed with the fabric, as it does an amazing job holding sweat.  My workouts get pretty intense, so a good quality workout apparel line is hard to find.  I love Prismsport’s unique colorful designs.  They make the apparel so women can workout + walkout, wearing the activewear throughout the day feeling stylish and comfortable.  Can’t wait to see what they come up with this Fall!

Now for the workout, continue reading below for a short description of each exercise.

Cardio and Strength Partner Workout Featuring Prismsport

Description of Exercises

Sumo Squat Jump:  Begin with your feet wider than your hips, toes slightly turned out.  Squat down pushing your butt back, with your weight in your heels, and keeping your knee bend at a 90 degree angel.  Then use your entire body to jump straight up into the air, landing softly.

Push Up with Alternating Renegade Row:  With one weight in each hand begin in a push up position.  Go down and up for a push up, elbows wide.  Then row your right arm back, bending your elbow up and keeping it close to the body, then the left side and repeat; push up, right row, left row.

Cardio and Strength Partner Workout Featuring Prismsport

Burpees:  Begin in a standing position, then place your hands on the floor as you jump your feet back into a push up position.  Jump your feet back in and lift your hands from the ground.  Reach your arms up and from a squat position jump into the air.

Alternating Lateral Lunge:  Begin in a standing position and take a wide step to the side with your right foot, bending and lunging at the knee while keeping your left leg straight.  Keep the weights on both sides of the leg.  Drive through your heel as you return to the starting position and repeat on the left side.

Cardio and Strength Partner Workout Featuring Prismsport

Mountain Climbers:  Start in a push up position bring your right knee in towards your right elbow quickly followed by the left side.  As if you were running on the floor.

Jackknife Crunch:  Lay on your back with one weight overhead and legs six-eight inches off the ground.  Keep your abs embraced and lower back towards the ground as you lift your head, neck, and shoulders up for a crunch, bending the legs to a tabletop position, and bringing the weight to above the knees.  Return to the starting position and repeat.

Cardio and Strength Partner Workout Featuring Prismsport

Frog Jumps:  Begin in a standing position with your feet slightly wider than your hips and toes turned out.  Squat down and jump forwards, landing softly and placing your hands on the ground.  Then quickly use your entire body to jump backwards and repeat.  Stay low in the squat.

Narrow Squat to Shoulder Press:  In a standing position, feet under hips, with the weights by your side squat down and up for a narrow squat.  Then keeping the elbows close to the body curl the weights up for a bicep curl and straighten and extend the arms overhead.  Bend your elbows to bring the weights back down then extend the weights back to the starting position.

Cardio and Strength Partner Workout Featuring Prismsport

Be sure to check out this other Quick and Sweaty Partner Ab Workout.  Thanks to AnnmarieNicoleMichelle, and Jen for today’s Wild Workout Wednesday link up.  And check out other great Gym or At Home Workouts on my Fitness Page.

Get your sweat on in this Cardio and Strength Partner Workout #wildworkoutwednesday @prismsport Click To Tweet

Does new workout apparel motivate you?

What’s your favorite strength move?

Tell me about one workout you did this week.

28 Comments on Cardio and Strength Partner Workout

    • sweetandstrong
      sweetandstrong
      May 17, 2017 at 9:41 pm (6 months ago)

      Yes I LOVE both those moves too. Sumo squats because they work the inner and outer thighs which is such a tough area to work.

      Reply
  1. Carrie this fit chick
    May 17, 2017 at 12:32 pm (6 months ago)

    Both of your leggings are too cute! New workout gear definitely motivates me!!! Love the frog jumps in here— those would burn!

    Reply
    • sweetandstrong
      sweetandstrong
      May 17, 2017 at 9:42 pm (6 months ago)

      Any pulsing or squat hold position always burnssss my legs. But that’s how you know it’s working right?!?

      Reply
  2. Julie @ Running in a Skirt
    May 17, 2017 at 12:36 pm (6 months ago)

    Such great moves!!! You are your sister should be fitness gear models! 🙂 Tweeted for you.

    Reply
    • sweetandstrong
      sweetandstrong
      May 17, 2017 at 9:43 pm (6 months ago)

      Haha, thanks Julie! We had fun taking the photos.

      Reply
  3. Annmarie
    May 17, 2017 at 1:16 pm (6 months ago)

    This is so fun- love partner workouts! Pinned for later so I can give it a try when I find a friend 😉

    Reply
    • sweetandstrong
      sweetandstrong
      May 17, 2017 at 9:43 pm (6 months ago)

      Yes do it! I love that how long it takes you to do the strength exercise your partner has to do the cardio move. You could really torture people there, lol.

      Reply
  4. Kelli @ Hungry Hobby
    May 17, 2017 at 2:44 pm (6 months ago)

    LOVE THIS WORKOUT!!! Always motivating to have a workout buddy!

    Reply
    • sweetandstrong
      sweetandstrong
      May 17, 2017 at 9:44 pm (6 months ago)

      It really is! I find I enjoy my workouts much more when I have someone with me.

      Reply
    • sweetandstrong
      sweetandstrong
      May 17, 2017 at 9:45 pm (6 months ago)

      Yes! This would be so fun to do with your hubby. Let me know if you give it a try!

      Reply
    • sweetandstrong
      sweetandstrong
      May 21, 2017 at 4:00 pm (6 months ago)

      Yes having a workout partner is the best. Let me know if you give it a try!

      Reply
  5. AmyC
    May 17, 2017 at 10:59 pm (6 months ago)

    I love partner workouts! Sometimes I can convince my husband to do them with me, otherwise I get my fix from Bootcamp class. They use these a lot and I love it!

    Reply
    • sweetandstrong
      sweetandstrong
      May 21, 2017 at 4:00 pm (6 months ago)

      Love bootcamp classes! I would love to teach them one day.

      Reply
  6. Bethany
    May 18, 2017 at 2:06 am (6 months ago)

    These types of workouts are my favorite! I love the ideas of doing it with a friend.

    Reply
    • sweetandstrong
      sweetandstrong
      May 21, 2017 at 4:01 pm (6 months ago)

      It’s a lot more motivating when you have a buddy to workout with.

      Reply
  7. Kimberly Hatting
    May 18, 2017 at 2:41 am (6 months ago)

    Great combinations of exercise moves! I actually did an impromptu stair workout with intervals of strength work for arms/shoulders last night.

    Reply
    • sweetandstrong
      sweetandstrong
      May 21, 2017 at 4:01 pm (6 months ago)

      Oh my legs hurt just thinking about a stair workout, lol!

      Reply
  8. Emily @ Pizza & Pull-ups
    May 18, 2017 at 11:32 am (6 months ago)

    This looks like an awesome, and tough workout! I love you and your sister’s workout gear. Thanks for sharing!

    Reply
    • sweetandstrong
      sweetandstrong
      May 21, 2017 at 4:02 pm (6 months ago)

      The prismsport gear is super cute and I love the fabric!

      Reply
  9. Emily
    May 18, 2017 at 4:57 pm (6 months ago)

    I love finding new workouts to do. I don’t quite have a partner that could do this with me, but maybe I could get my mom to do it? It looks fun, kind of like the Cross Fit Partner workout I did with my brother a few months ago.

    I love bicep curls for some reason. I think they’re my favorite strength move.

    Reply
    • sweetandstrong
      sweetandstrong
      May 21, 2017 at 4:02 pm (6 months ago)

      Yea totally get your mom to do it with you! And oh bicep curls are a great strengthening move!

      Reply
  10. Nicci Randall
    May 18, 2017 at 10:13 pm (6 months ago)

    Love a sweaty buddy – this workout looks killer! Can’t wait to try it!

    Reply
    • sweetandstrong
      sweetandstrong
      May 21, 2017 at 4:03 pm (6 months ago)

      Let me know if you give it a try!

      Reply
    • sweetandstrong
      sweetandstrong
      May 24, 2017 at 10:25 pm (6 months ago)

      Thanks Agness I hope you give it a try!

      Reply

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