A Weight Lifting Workout Between Friends

Getting out of my comfort zone is something I can do with my friend Kris, of  The Heart and Humor of Being Human (@Krazy_Kris). She and I have swapped workouts several times because it’s so much fun to try each other’s different style of working out… she’s into cross fit; I’m into weight lifting of course.

When we had the opportunity to work out together in real life, I decided to create a workout that would challenge us both in new ways: a full-body routine that includes lots of core stabilization along with weight lifting.

Warm Up

Kris warmed us up with dynamic stretches. This kind of stretch takes the joints through the full range of motion in preparation of activity.

Scorpion. Ten reps each side.

Cross-over leg swings. Ten reps each leg in front, back, and side. This gal is swingin’ it pretty fast; you can slow it down a bit.

Medicine ball chop and lift. Ten reps each side.

The Workout

A note about time: You can make this workout shorter by cutting the sets down to two. If you love lifting, are experienced, and have the time, do 3-4 sets!

  • Kettle bell one-arm snatch. 8-12 reps per side, 3-4 sets. This exercise should involve a bit of power. We were not swinging the kettle bell between our legs, but in the future I’ll do it this way to involve the glutes more. It hits the shoulders but is also great for the lumbar/pelvic/hip complex.
  • Stability ball single-arm dumbbell chest press. 8-12 reps per side, 3-4 sets. It’s a no-frills video but it gets the point across… do slow down the tempo, though. Keep your body up in a straight line.
  • Iron cross. 8-12 reps, 3-4 sets. This was on my list to perform but we actually forgot to do it! It’s an awesome burn for the shoulders.
  • Prone stability ball dumbbell row. 8-12 reps, 3-4 sets. Prone = laying face down on the ball. It’s challenging and helps improve your posture.
  • Prone stability ball triceps extension. 8-12 reps, 3-4 sets. Keep your head in line with your spine.
  • Chin ups/Pull ups (optional). We threw these in because I really wanted to see Kris do unassisted pull ups. She did, and I was duly impressed. I did nearly one… my chin didn’t *quite* make it over the bar. Kris assisted me on the rest by holding my legs. Then we did some chin ups for good measure.
  • Ball squat curl to press. 8-12 reps, 3-4 sets. This full-body exercise is great for those who can’t do regular squats because of knee issues.
  • Reverse lunge to balance. 8-12 reps, 3-4 sets. If you use dumbbells, you will do fewer repetitions. This video shows a front lunge, but for best gluteal activation do reverse lunges (stepping behind you).
  • Single-leg drag curls. 8-12 reps, 3-4 sets. Do this standing on one leg for extra core work. The leg that’s up will only be a few inches above the floor, directly next to the stance leg.

Cool Down

Cool down with foam rolling and/or static stretches for 5-10 minutes.

That’s it – hope you enjoy and tweak as you like!

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  1. That’s so cool that you guys met in person!!

  2. CyclingGuy says:

    Woo! Awesome!

  3. When I would do single leg drag curls in the gym – all the guys would check me out! It’s such a cool exercise. Got me my great guns.
    deb roby recently posted..My problem with “intuitive” livingMy Profile

  4. Yippy flippin’ skippy! HOW MUCH FUN WAS THIS?!

    Well – it was ooooooooodles of fun – no words can describe it.

    Thank You! And yes, you KILLED the pull ups!

    Kris @Krazy_Kris recently posted..Meeting @WorkoutNirvana For Real!My Profile

    • @Deb Hilarious. I don’t doubt it though. You’re the second person to tell me that drag curls made your biceps what they are today 🙂

  5. aw, YAY – look at you two!

    I love the idea of your workout swaps – how FUN.

    you both know how Uber Jealous I am that you two are having fun… I wish I was there!! 🙂 next year…

  6. While I’m not a fan of the kettle bells, I can’t wait to try the rest of this workout1 that’s so cool that you and Kris met – I follow her on Twitter and think she is a hoot! I would love to meet both of you in person next year at FitBloggin – had to cancel because of a business trip and already planning to make the 2012 event!

    • Shira I would LOVE to meet you. And I didn’t really care for the kettle bell with the snatch either…it hurt my wrist but may be fine for someone else. I usually use a dumbbell and that’s just as good.

  7. F$#k the workout. How cool is that…? I love the symmetry and the increasing interconnectivity of life; how technology connects people, who can the connect outside of technology.
    Emergefit recently posted..The Long Shadow Of War…My Profile

  8. Tomorrow is strength training day, so I’m gonna steal some of these moves and bust ’em out!!
    Yum Yucky recently posted..Laundry Yoga Works. Trust MeMy Profile

    • @Roy: Lol. Agreed… Without the relationships, sharing what we know in our blogs (and workouts) would be meaningless.
      @Josie: Right on lady – let me know what you think (you’ll kill it).

Mentioned Elsewhere:

  1. […] (Workout Nirvana) – OMG! We were like old friends catching up on life and yes, we even worked out at her gym. Me and Suzanne – Gal Pals for Life (photo courtesy […]

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