Partner core workout using one dumbbell. Lie facing your partner with legs extended, lower the weight with straight arms in a four-count descent, then rise using core strength. From a standing position, move the dumbbell from knees to chest to overhead in a controlled sequence.
All right, we're about to start Block Number 9. So what you're going to want to do is grab one dumbbell weight, and you're going to straighten your legs and have your feet facing your partner. You're going to tuck in your core, and this is core strengthening work that we're going to do next. So you're gonna hold the weight out with your arms extended and you're gonna drop down for 4 counts and then you're gonna slowly come back up. So you never want your shoulder blades, head, or neck to touch the floor. Come back up. You wanna use the strength of your core to come down and then come back up. If you wanna press your feet against your partner for a little more resistance, go for it. Or you can just be near each other but still kind of holding your own. Let's do 4 more like this. So we go back and then we come up. Good. 3 more. All the way back, tuck in the core. And 2 more. And then last one. All the way back. Really squeezing that core and coming up. Good job. From here, we're gonna actually plant our feet on our mat. We're gonna have our knees slightly bent. And what you're gonna do is you're gonna have your hands at knee level with your weights. You're gonna bring it back to chest as you come down. Come back up with your weight at knee level and then arms overhead. So here's the tempo. All the way down, knees, and up. So we go knees, chest, knees, overhead. Good. Down and back up. Let's do 8 more. Come up overhead. 7. Good job, you guys. Try to keep that core tucked in. Use your upper body strength as well. Good. Let's do 4 more like this. 4, and take it up. You got it. 3, and up. Last 2, stay strong. And 1 more rep. Good. And breathe. Good job. Take a little break, and then we're gonna repeat that sequence 1 more time. So you wanna go ahead and straighten the legs, and then hold that weight with those arms extended in front, and you're gonna drop back for 4, and then you're gonna come back up. Good. And come up. Good. Good. Really tuck in the core. Flex your feet. Let's do 4 more. And up. Good job. 3 more. And reach. Last 2. And last one. All the way back. And drop down with that weight. And now let's bend the knees. Press those feet down into the mat. And your weights are gonna start at knee level. We're gonna go back down to chest and then come back up. And up. So we go chest, good. Knees and up. Back and knees, reach it up overhead. Good job. Let's do 4 more like this right here. 4 and knees, excellent. 3 more, knees. Last 2, you guys are doing great. Good job, Matt. One more. And let's breathe. And you guys are done. All right, that was block number 9. You guys, we've got one more to go and then we'll do our cool down and stretch. So we will see you soon.
