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Power Cord Duo Workout


This workout looks easy, I’m sure, but let me tell you… it’s not! I used some of these exercises at my Shed ‘n Shred class last night to see what kind of feedback I got. I was thrilled to see that they were ‘feeling the burn’ just like we were when filming this workout. Although we are smiling throughout the video, we were hurting (in a good way!).

Keridon and I have 25+ years of combined health and fitness professional experience and we agree that this workout is great for new moms to get together and workout at either of their homes while their precious babies coo. Also, as mentioned above, this workout is great for boot camps! If you’ve got an even number of campers, then pair them up so they can challenge each other. This workout is also really fun to do with your children that are old enough to use a power cord responsibly. Mine are 9 and 7 years old and love to workout with me, especially when it has something to do with a fun apparatus.

What you need:

The Workout:

  • Row with Static Lunge, 15/ea Leg (Step farther away from each other for an added challenge.)

  • In & Out Bicep Curls, 1-minute. (Be sure to extend your arms down between each repetition.)

  • Tricep Kickbacks, 15/ea Arm. (Step farther away from each other for an added challenge.)

  • Horizontal Donkey Kicks, 20/ea Leg. (Hook cord around the arch of your foot. Take handles over your shoulders.)

  • Upright Row, 1-minute. (Keep your palms facing your body as you lift your elbows to the sky. Elbow should always be higher than your wrists.)

  • Kneeling Donkey Kickbacks, 20/ea Leg. (Hook the cord around the arch of your foot. Grab the handles and get on all fours. Be sure to maintain a flexed foot (to keep the core in place) as you kick straight back. Squeeze at the top of the kick and then drawl the knee back in.)

  • Squats & Crunch! (Variation #1), 1-minute. (Person standing does a squat when their partner relaxes their ab crunch. Person on the ground has knees bent, holds handles by their forehead and crunches.)

  • Squats & Crunch! (Variation #2), 1-minute. (Person standing does a squat when their partner relaxes their ab crunch. Person on the ground has knees bent and lift up, holds handles by their forehead and crunches.)

  • Squats & Crunch! (Variation #3), 1-minute. (Person standing does a squat when their partner relaxes their ab crunch. Person on the ground begins at the top of a crunch position with their knees tucked-in so that their knees come close to touching their elbows. They hold the handles by their forehead and extend the crunch. Repeat.)

We’re excited to deliver this workout to you because it’s fun, challenging and most importantly it works those troubled areas, the triceps and glutes! We hope you like this workout as much as we do and if you do please do us a favor and share it with a friend and/or on your favorite social media accounts. We appreciate your support and warmly welcome your feedback! Stay tuned for more workouts and recipes.

You ROCK!!!

XOXO,

Hilary & Keridon

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