Iron Sharpens Iron Partner Circuit
Hopefully the weather is warming up in your area wherever you are! If you're looking for something to shake up your workout routine, try this outdoor partner circuit thanks to Kelly Wendorff of Solid Strength! Kelly developed this full body, partner circuit using you and your partner's body weight based on the theme from Proverbs 27:17, " As iron sharpens iron, so one person sharpens another". Your success in this circuit is contingent on your partner. You will be successful because your partner wants you to succeed and pushes you within your limits.
You will need:
A track or running area
A step or bleachers
A stop watch
Iron Sharpens Iron Partner Circuit:
After two warm-up laps around the track complete the following circuit.
Complete 1 set of each exercise of this entire circuit, both sides (if applicable) and both partners. Then start over with each exercise, up to four cycles/rounds, in the order given.
Take a 60-90 second break in between cycles/rounds, but no rest is necessary in between exercises other than the transition time from partner-to-partner or exercise-to-exercise.
1 set of 15 reps of Alternating Push-Up Claps . Perform the push-ups on your knees or toes. We are on our toes in the picture. We are NOT coming all the way to our stomachs. As you extend your arms, brace your abs to minimize movement through the pelvis and reach forward and across to clap hands.
1 set of 15 reps of Bulgarian Split Squat (each leg, both partners). One partner is performing a full arm plank, maintaining proper body alignment by positioning hands directly under shoulders, fingers pointed away from her body, engaging the core muscles, softening her knees and elbows, bringing chin into neutral spine and shoulder blades pulled down and away from her ears. The other partner is performing a Bulgarian split squat, making sure to step far enough forward (lateral from her partner) to keep her front knee from surpassing her toe as she squats.
1 Set of 15 reps of Advanced Triceps Dips (both partners) . One partner is performing a reverse plank (this is an advanced move that may be regressed by bringing one foot squarely on the ground by bending that knee to 90 degrees). This partner keeps her fingers facing away from her body or facing out to the sides and pushes her hips up the sky while trying to push her toes in the ground. The other partner performs a triceps dips on the bleacher while elevating her legs on the partner doing the reverse plank (this move could be regressed by only elevating one foot and keep the other firmly on the ground, knee bent to 90 degrees).
1 set of 15 reps of Wheelbarrow Bent-Over Rows (both partners). One partner is performing a full-arm plank (see description from the Bulgarian split squat). The other partner assumes a bent over row position between the feet of the partner planking. She hinges from the hips, braces her core, positions chin in neutral alignment by bringing it off her chest, but not sticking it out and pulls her shoulder blades down and away from her ears. She performs the row by squeezing her shoulder blades together as she lifts her partners legs toward her body.
A little about Kelly: Kelly has a Bachelor of Science degree in Fitness Management and Wellness Promotion along with two Personal Trainer certifications, one from NASM and one from ACE. She is certified by Johnny G in Spinning and TRX, Les Mills in Body Attack and BodyPump, and the YMCA of the USA in Pilates.
Kelly's Statement of Faith: "I believe in the Triune God - Father, Son and Holy Spirit. God the Father created me, God the son redeemed me, God the Holy Spirit daily sanctifies me. Jesus is my Savior from sin. The Holy Spirit equips me to live for Him - out of love and obedience. I can do nothing to earn salvation, Jesus won it for me. God looks at me through the lens of His Holy Son - He clothed me in Jesus' righteousness. I will be in heaven, along with my brothers and sisters in faith - who believe that Jesus Christ purchased and won them with His holy, precious blood. Amen."
Thank you, Kelly for your faith and inspiration!
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