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.
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.
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.
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.
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.
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.
Be sure to check out this other Quick and Sweaty Partner Ab Workout. Thanks to Annmarie, Nicole, Michelle, and Jen for today’s Wild Workout Wednesday link up. And check out other great Gym or At Home Workouts on my Fitness Page.
[bctt tweet=”Get your sweat on in this Cardio and Strength Partner Workout #wildworkoutwednesday @prismsport” username=”sweetandstrong_”]
Does new workout apparel motivate you?
What’s your favorite strength move?
Tell me about one workout you did this week.