Then our training experts will explain why we chose the workout, how how to make it even more bad-ass, and what training style it works for. Let us know what you think, and show off your own workout at badassworkout muscleandfitness. This split is designed to build size and strength simultaneously. The second part of the week is devoted to hypertrophy, and is a combination of Arnold's antagonistic supersets, pre-exhaustion, and intense finishers. I also train calves three days a week, and hit them hard.
Instead, they just keep performing compound exercises like deadlifts, squats, lunges, etc. Add pounds to the bar and inches to axses quads with these fundamental fixes. Pass the ball as quickly as possible without throwing it. Abs or curves??? Repeat for 10—15 reps, then switch directions. Slowly re-bend arm and return to the degree angle and repeat. Not feeling the gym today? Hinge slightly toward each other from Free workout asses waist.
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Research shows that a workout buddy can help you work out more often — and the more encouraging they are, the better.
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Research shows that a workout buddy can help you work out more often — and the more encouraging they are, the better. Rackow P, et al. Received social support and exercising: An intervention study to test the enabling hypothesis. DOI: Here are 29 creative exercises that prove teamwork can make your workouts a lot more fun.
Special thanks to the Greatist team for making this shoot happen. Partner A brings feet into tabletop position shins parallel to the floor. Partner B holds both ends of the resistance band. Throughout the movement, Partner B stands with core tight, knees slightly bent, and arms holding the ends of the band. Once in position, Partner A contracts core, slowly lowers both heels toward the floor, taps heels, and then returns to tabletop position.
Make it easier: Loop the band around one foot instead of both. Keep both feet in tabletop position and lower and raise only the one foot with the resistance band. Stand facing each other, each person holding one end of each resistance band, arms extended straight out. The band should have some light tension in it. Maintaining the position of your arms, both squat by sending hips back, bending knees, keeping core tight, and lowering. In unison, jump up, maintaining band tension and arm position.
Land lightly on toes and immediately lower again. Stand facing each other with knees slightly bent, hips back, and core engaged, each partner holding one end of a resistance band on the same side right hand for one partner, left hand for the other.
Hinge slightly toward each other from the waist. Both partners bend elbows 90 degrees and hug elbow and biceps to their sides. Extend the arm holding the band, using triceps to push the band away from your partner, keeping elbow hugged into side throughout the movement.
Slowly re-bend arm and return to the degree angle and repeat. Partner B holds one end of each resistance band in each hand while Partner A holds the other ends. Partner A steps forward until there is light tension in the bands. With staggered feet for additional stability, Partner A performs a chest press. Complete the chest press by raising arms to your sides, elbows bent at 90 degrees.
Push forward, keeping arms parallel to the floor, until elbows are fully extended. Focus on using your chest and back, not just your arms, to push the band forward. At the same time, Partner B completes a row by pulling the bands up, flexing elbows, and squeezing shoulder blades together. Try to time the movement so Partner B is at the top of the row with elbows bent as Partner A is fully extended in the chest press arms straight.
Do 8—12 reps, then switch roles. Partner A holds both ends of a resistance band, with the loop hanging loosely behind their body.
Partner B acts as the anchor, holding the loop and stepping back until there is tension. Partner A raises both hands to sides of body, keeping elbows bent at 90 degrees, so elbows, biceps, and forearms are parallel to the floor. For balance, they can step right foot forward into a slight lunge.
With core tight and a micro bend in right knee, Partner A pushes forward, fully extending both arms, then slowly bends at elbows to return to starting position. Stand side by side with each person holding one end of a resistance band with both hands. Stand far enough apart so there is light tension in the band. Simultaneously lunge forward with your outside leg right leg for the person on the right, left leg for the person on the left.
Sink into a lunge with both knees bent about 90 degrees, core tight, and back straight. At the bottom of the lunge, keep holding the band and rotate away from each other. Make sure abs are tight and twist only your upper body no pressure on your low back. Rotate back to center and push back up to starting position. Do 8—12 reps before switching sides.
Start with Partner A standing in front of Partner B, facing away. Partner B stands with knees slightly bent and hips slightly back for stability. Partner A jumps forward as far as possible. Jump by bending knees, sending hips back, keeping core tight, and exploding up and forward. Swing arms naturally for added momentum. Land lightly on toes, then take a few steps back to return to starting position.
Repeat quickly for 8—12 reps, then switch roles. Repeat, rotating this time to the left so you still rotate in opposite directions. Move slowly in both directions. Repeat for 12—15 reps, then rotate in the other direction. Stand side by side, each partner holding one end of a resistance band in your outside hand.
Adjust your stance so there is light tension in the band. Hold the band with your hand across your waist and your elbow bent 90 degrees. In unison, both rotate outside arms outward, keeping elbow bent and glued to your side throughout. For stability, Partner A braces core, bends knees slightly, and sends hips back.
Partner B sprints forward until the resistance band is taut and performs 30 seconds of high knees or sprinting in place. Partner B jogs backward to the starting position. Partners then switch roles. Stand back to back and drop into a low squat so thighs are parallel to the floor. Hold this position throughout the exercise.
Partner A holds the medicine ball at their chest. Rotating from the upper torso, Partner A hands the ball to Partner B on the left side. Partner B rotates right to take the ball and then quickly passes it on the left, so Partner A can accept the ball again at their right side.
Partners stand facing each other, at least 5 feet apart. Partner A holds medicine ball at chest and steps forward into a lunge, bending front and back legs 90 degrees and keeping core tight and back straight. Partner B also steps forward into a lunge so partners are closer together. Partner A chest-passes the medicine ball to Partner B by pushing it out from the center of their chest similar to the chest press movement mentioned above with the resistance band. Partner B catches the ball at chest level before stepping back to return to the starting position as Partner A does the same.
Repeat for 8—12 reps, then switch sides on the lunge. Partners stand back to back. Partner A holds the medicine ball overhead on a right diagonal, then passes it over their right shoulder. Partner B takes the ball and draws it down and across their body, as knees bend into a squat. Partner B passes the ball back to Partner A down low by their left shin, where Partner A grabs it and draws it up and across their body to the upper-right diagonal. Repeat for 10—15 reps, then switch directions. Start sitting back to back, a few inches apart.
Both partners raise their legs into a tabletop position bent at 90 degrees and lean back slightly to help with balance. Your shoulders may touch to provide additional support. Partner A holds the medicine ball at chest and as in No. Partner B then twists to the left side, completing the circle by handing the ball back to Partner A. Keep abs tight throughout the movement and be sure to twist only from the upper back avoid pressure on the low back. Pass the ball as quickly as possible without throwing it.
Make it easier: Allow heels to rest on the floor rather than keeping feet in tabletop position for additional stability. Stand facing each other, about 3 feet apart. Each partner takes 1 step to their left so you are staggered. Holding medicine ball at chest, Partner A takes a wide step to the right, sending hips back and keeping abs tight. Lower into a lateral lunge and bring the medicine ball down to right side on a slight diagonal. Left leg should be straight. Simultaneously, Partner B takes a wide step to the right away from Partner A and also comes into a low lateral lunge without the medicine ball.
In one smooth movement, both partners push off their right foot, and as they return to the starting position, Partner A throws the medicine ball laterally to Partner B. Partner B catches the ball and immediately steps out with right foot into a right lateral lunge, allowing the ball to come down on the same right diagonal.
Partner A does the same, sans ball. Do 8—12 reps, then switch sides. Time to get up close and personal. Stand back to back with several inches between you. Partner A holds a medicine ball overhead.
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Bad-Ass Workout of the Week: Big and Strong | Muscle & Fitness
Then our training experts will explain why we chose the workout, how how to make it even more bad-ass; and what training style it works for.
Let us know what you think, and show off your own workout at badassworkout muscleandfitness. HIIT of choice: sprints, burpees, box jumps, anything that sucks for minutes. HIIT of choice: 20 min. Abs: Toes-to-bar 5xfailure Side Plank: 4xfailure 2 sets each side. Follow this split for 3 weeks. On every fourth week, have a de-load week. Sunday and Sat. More Advertise with us. Follow Us. Sunday, OCT Yes equipment. X equipment. Topics: Badass Workout of the Week.