Just The Two of Us

Everyone knows it's a little more fun to work out with company. We hope that you and a buddy can get to know each other a little better with these partner exercises we put together for About Health. You can view the full article by clicking HERE, but we've taken the liberty of summarizing them below.

Partner Pass Sit-ups

Each partner lies on their back, facing each other with their arms out, extended over their heads. One partner holds a medicine ball behind his/her head. Both partners perform a situp at the same time, and at the top of the situp, the person with the weight passes it to his or her partner.

 

 

Leg Throwdowns

One partner stands up while the other partner lies on his/her back, head by the other's feet, hands gripping their ankles. The partner on the ground lifts the legs toward the partner’s chest, keeping the knees slightly bent as the legs raise up. 

Once the feet reach about chest level of the standing partner, he/she throws the legs back toward the ground. The person on the ground must resist the force, keeping his or her feet from touching the ground. Raise and repeat while also mixing it up and working his/her partner’s obliques by throwing the legs left and right.

 

High Five Push-ups

Each partner lines up in a pushup position with their heads facing each other. Descend into a pushup until your chest reaches the ground, then on the ascent, each partner lifts their right hand off the floor to slap a high-five with the other. Alternate hands on each pushup. 

 

Back-to-Back Wall Sit

Start by standing back-to-back (backs touching) with your partner. Slowly start to descend into a squat while simultaneously slowly walking your feet away from your partner. Descend until your hips are even with your knees and your legs are roughly forming a 90 degree angle, thighs parallel to the floor. Hold as long as possible.

 

Burpee Over Plank

One partner holds a low plank on their forearms, while other performs a burpee next to the planking partner (bodies are parallel to each other). Instead of jumping straight up as in a normal burpee, hop laterally over the planker’s calves/ankles. 

6 Cardio Workouts That Don't Suck


When Men’s Journal asked us what we do for cardio, we told them the truth - nothing different than what we normally do! We don’t believe in long bouts of cardio. Spending hours a week diddling at a slow and steady pace (i.e. - “working out” while reading!!) will only serve to frustrate because results will most likely not sync with amount of time spent. The article lays out 10 examples of how to get a nice hearty serving of strength AND cardio simultaneously, without the long bore-fests at the gym! We provided 6 of the 10 workouts.

Obviously, if you're training for a marathon, long distance runs have greater importance. But if you choose to rely solely on long distance cardio, we believe you are missing out on the benefits of strength training plus adding unnecessary stress on your joints.


Here are the non-cardio-but-cardio workouts we compiled for Men’s Journal.  We provided several different structures and formats, all of which can be varied by using different movements and/or rep schemes. They also allow you to track results (which we highly recommend) so you can see progress over a given period of time.

Here's a Link to the full article
  

JUMP ROPE ROUNDS

  • 10 squats: Stand with feet hip-width apart and squat down as low as you can, keeping shoulders up and back flat. Press through heels to stand.
  • 10 pull-ups: Start from a dead hang and pull yourself fully up to the bar, so it’s level with your collarbone.
  • 10 push-ups: Keep the elbows snug to the body as you lower your chest to the ground and then raise back up.

After completing as many rounds of squats, pull-ups, and push-ups as possible in four minutes, jump rope for one minute, then complete the circuit four more times


TIMED INTERVALS

(5rds, as quickly as possible; record time to complete)

  • 10 dumbbell push presses: With the dumbbells in front of your shoulders, bend at the knee by a few degrees to drop your hips straight down. In one strong motion, extend the knees and hips and let the momentum travel into the dumbbells to press them overhead.
  • 20 push-ups: Keep the elbows snug to the body as you lower your chest to the ground and then raise back up.
  • 30 crunches: Laying on your back, curl your trunk so you're raising your shoulder blades off the ground.
  • 40 lunges: Keep your front knee over your ankle and tap back knee to the ground, practicing balance and control throughout the movement.
  • 50 unbroken jump rope turns.


MEDBALL CIRCUIT

(10rds, as quickly as possible; record time to complete)

  • 10 overhead lunges: Hold the med ball overhead. Perform five reps on each leg.
  • 15 thrusters: Holding a med ball at the top of your chest, drop down into a squat, then explode upwards, pushing the ball toward the ceiling.
  • 20 medicine ball sit-ups: Hold the ball against your chest for the sit-up.


INCREASING LADDER

(24min countdown timer, complete as many rounds as possible)

  • Round 1: 2 renegade rows, 2 thrusters, 2 weighted lunges, 2 weighted sit-ups
  • Round 2: 4 renegade rows, 4 thrusters, 4 weighted lunges, 4 weighted sit-ups
  • Round 3: 6 renegade rows, 6 thrusters, 6 weighted lunges, 6 weighted sit-ups


BODYWEIGHT CIRCUIT

(15min countdown timer, complete as many rounds as possible)

  • 15 push-ups: Keep the elbows snug to the body as you lower your chest to the ground and then raise back up.
  • 15 squats: Stand with feet hip-width apart, and squat down as low as you can, keeping shoulders up and back flat. Press through heels to stand.
  • 15 cross-body mountain climbers: Start in a plank position, keeping your body in line from your head to your toes. Then, lift your right leg off the ground and pull your knee toward your left elbow. Return to the stating position and repeat on your left side for one rep.
  • 15 flutterkicks: Lie face-up on the ground with your hands resting under your glutes. Keeping your body flat and your abs braced, raise your feet a few inches on the ground and kick up and down with both feet, as if you were swimming in a pool.

 

PARTNER WORKOUT

(16min countdown timer, row as far as possible as a team)

  • Person 1: Row at a hard, but sustainable pace
  • Person 2: Perform 10 hand release push-ups, followed by 15 kettlebell swings

Switch when the second partner completes two rounds; continue for 16 minutes (or desired workout length), keeping track of the total distance rowed.

 

Want proof that these work? Check out this blog post about how Ryan trained for the NYC marathon.

Hope these workouts spice up your cardio routine.  We think these ellipticals should remain empty!

Wet Hot American Throwdown

What do you get when you combine New York’s most exciting workout with The Hunger Games and an epic Super Soaker battle?  We’re calling it Wet Hot American Throwdown and had our first of what we hope will be many this past Saturday.  We stormed Pier 46 on the Hudson like the troops at Normandy to infuse a bit of hot weather fun into our class.  

The first part of class consisted of a typical Phys Ed workout you'd find in our studio, but we substituted running for rowing and even had partners complete 40yd buddy carries as part of the circuit. The winning team was able to complete over 8 rounds during the 16-minute Phys Ed segment.

Now the fun part which we’re calling TBF Soaker.  We opened up the armory and cooked up a Recess workout that combined bodyweight exercises with our favorite summer childhood activity – soaking friends with water guns!  Here’s how it worked…

We split the class into two teams (red sweatbands vs. blue sweatbands), and put them on opposite ends of the field.  A cache of about 30 water guns lied in the middle of the two teams.  On 3, 2, 1 go it was a race to grab a gun from the pile.  Sounds like The Hunger Games, eh?  But there was a catch…

In order to earn the right to pick up a gun, you had to complete two rounds of the following circuit: 5 burpees, 10 mountain climbers, 20 lunges.  Once completed, you could grab a gun and soak as many members of the other team as possible.  If you were hit by an opposing team member, you had to drop your weapon and complete the circuit once to get back in the game.  With the exception of a few traitors who turned on their team, and one megalomaniac who wanted to eliminate everyone in sight (Alex), teammates worked together to earn as many chances with the water guns as possible.  TBF Soaker ended up being a free for all with no clear winner but maybe our most fun workout to date.

A big thanks to the few people who adhered to the recommended dress code (tank tops and American Flag gear) and a special shout out to Garrett who took it a step further with jean shorts!  How American.

Summer has just started so don’t fret if you missed out on this one.  We’ve got you covered with more wild ideas for outdoor Throwdowns over the next few months.  We think the people in Thailand have it right (despite their government being on the verge of collapse!)...celebrating New Years with endless water gun fights in the street.  We may try to incorporate water balloons for the next one.  Stay tuned and be on the lookout for the Wet Hot American Throwdown sign.