Hardcore Partner Weights

Although Hardcore Partner Weights is a short workout, it is a real challenge. Below is the breakdown of exercises. Please work at your own pace and with the amount of weight that is appropriate for your level of fitness. Advanced participants may want to increase reps, repeat the workout 2 or 3 times or combine this workout with another one on my YouTube channel/website. Beginners should start with less reps and weight. Gradually build up to make the workout appropriate for your fitness level as you progress.

 

http://www.youtube.com/watch?v=CuJz1S7CXl8.

 

Hydrate, take breaks, modify exercises and lighten weights to keep form as needed.

Please stretch and warm-up at the start of all workouts and conclude with a cool-down.

Equipment options: dumbbells, ez-curl bar, or weighted bar

BEGIN:

Weighted Squats – 8 to 15 reps

Weighted Squats with an Overhead Press & Overhanded Grip – 8 to 15 reps

Wide Rows in Low Narrow-stance Squatted postion- 8 to 15 reps

Wide Rows in Low Narrow-stance Squatted position; squat lower as you touch weights to floor, stand back up to start position- 8 to 15 reps

Inverted Rows in Low Narrow-stance Squatted position – 8 to 15 reps

Inverted Rows in Low Narrow-stance Squatted position; squat lower as you touch weights to floor, stand back up to start position- 8 to 15 reps

Squat to Curtsy Alternating Sides – 20 reps

Squat to Curtsy with Lateral Right Leg Lift – 8-10 reps

Just Squat for Active Recovery – 8 to 15 reps

Biceps Curl – 8 to 15 reps

Squat to Curtsy Alternating Sides – 20 reps

Squat to Curtsy with Lateral Left Leg Lift – 8-10 reps

Start in Plie’ Squat position, Lower your Squat, Perform Low Biceps Curl then return to start – 8 to 15 reps

Start in Plie’ Squat position, Lower your Squat, Perform 1/2 Biceps Curl (keep weight at shoulder height) then stand and perform Overhead Lift with weights – 8 to 15 reps

Single Left Arm Rows in a Split Lunge with right leg forward- 8 to 15 reps

Three Pulses Down & One High Row with left arm while standing in a Split Lunge with right leg forward – 4 to 8 reps

Repeat Single Left Arm Rows in a Split Lunge with right leg forward – 8 to 15 reps

Single Right Arm Rows in a Split Lunge with left leg forward- 8 to 15 reps

Three Pulses Down & One High Row with right arm while standing in a Split Lunge with left leg forward – 4 to 8 reps

Repeat Right Arm Rows in a Split Lunge with left leg forward – 8 to 15 reps

Great Work!!

 

 

FIT LINDA 3-Day Healthy Body Challenge

Are you ready for a challenge?

3 short days, 3 quick high-intensity workouts, 3 nutritious meals (selected from Menu under Eat This Today).

The challenge here is to train for three consecutive days for short durations at high-intensity and to prepare three nutritious meals to complement these workouts on the same three consecutive days. I would love to get your feedback, results and suggestions at linda@fitlinda.com

Day 1: Please see YouTube Video for proper form when performing each exercise:

https://www.youtube.com/watch?v=63RcS4EKeDs

Weighted Squat Lateral Jump-Overs – 8 – 12 reps

Active Recovery : Weighted Squat – 8 – 16 reps

Weighted Pushup to Alternating Rows in Plank – 8 – 10 reps (one rep is pushup to right row then pushup to left row)

Weighted Plank Groiner Jumps – 8 to 12 reps

Active Recovery : Weighted Squats – 8 – 16 reps

Heavy-Weighted Preacher Curl in Low Front Lunge (Right side) – 8 – 12 reps

Heavy- Weighted Preacher Curl in Low Front Lunge (Left side) – 8 – 12 reps

Weighted Alternating Three Lunges & Reach (Right side) – 8 – 12 reps

Active Recovery : Weighted Squats – 8 – 16 reps

Weighted Alternating Three Lunges & Reach (Left side) – 8 – 12 reps

Active Recovery : Weighted Squats – 8 – 16 reps

Day 2: Please see YouTube Video for proper form when performing each exercise:

https://www.youtube.com/watch?v=pPnlAzC2VIA

Long Jump to Quick Jog Home- 8 – 10 reps

Weighted Shoulder-Pushup to Opposite Side Reach-Through (1 rep is pushup to right side reach to

pushup to left side reach) – 8 – 10 reps

8 Lateral Kicks Backwards to 8 Forward High-knees to 4 Jump-squat Double-Bounce – 4 reps                               *Advanced jump-squat is one jump-squat forward, one to the right, one to the left, then one back to start, repeated 2 times (see video)

Triceps Lifts and Curl-to-Shoulder Plus Tri-Extension in Right-side Lunge – 8 reps

Triceps Lifts and Curl-to-Shoulder Plus Tri-Extension in Left-side Lunge – 8 reps

8 Football Run Forward & 8 Backward- 4- 6 reps

Plank Oblique Crunch – with or without light weights – 8 reps on right side, 8 reps on left side

Day 3: Please see YouTube Video for proper form when performing each exercise:

https://www.youtube.com/watch?v=kuc8yaNwQHk

2 Jax with shoulder press then step into front right side lunge and reverse fly, alternate sides on the forward lunging leg with each rep – 8 – 12 reps, 2-6 lb. weights in each hand

Weighted crescent kick to back lunge – 12 – 16 reps on each leg, 2-12 lb. weights in each hand

Weighted Lateral and Upward  Shuffles – 8 – 12 reps, 2 – 8lb. weights in each hand

3 Weighted Lateral Walking Squats to an Inside Lunge (alternate sides) – 8-10 reps , 5-12 lb. weights in each hand

3 Reverse Rows (or Digs) then  High Row in right front lunge – 8-12 reps, 6-12 lb. weight

3 Reverse Rows (or Digs) then High Row in left front lunge – 8-12 reps, 6-12 lb. weight

Weighted Squat to Right Curtsy and Quick Jab, Jab/ Weighted Squat to Left Curtsy and Quick Jab, Jab (this is 1 rep)  –  8-12 reps, no weight or light weight (i.e. 1-5lb. weights in each hand)

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