Feb. 10. 2017
Written By:
McKel (Hill) Kooienga
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

Today I’m so happy to introduce to you a fitness focused series to help you live well with my TN gal pal Hannah. Hannah and I met in Cayman Brac and completely hit it off while our flights were delayed over a “pain killer” rum cocktail, fish and chips, and a salad…#balance. We shared our health and wellness stories, and I instantly knew I had to bring Hannah on NS to share her wealth of information and also her amazing personality. She’s an awesome woman, entrepreneur, dog mom, and she literally kicks my booty with her workouts! I also have tremendous respect for her mission about embracing strength in women’s training – looking good is the cherry on top. She’ll be contributing each month to share her best workout programs just for you guys! One of the best ways to stick to a workout routine (and have fun while doing it) is to work out with a friend and someone you love. It gives you an extra push of motivation and accountability, plus as Hannah shows it can be just plain fun – and she totally kicked my booty in this one. Keep reading for a no equipment needed partner workout you can do with your BFF or partner that will have you both sweatin’.

BFF + Partner Workout

Perform 10-15 reps of each reps, swapping the exercise pair when needed. Try to rest no more than 30-60 seconds between exercise pairs to get max cardio benefit as well. Go for 3 rounds.

01 Anti-rotation Reverse Lunges

Stand facing your bud, real close, and place the palms of your hands together. Reverse lunge with the outside leg furthest from your partner while pressing against your partner’s hand to create resistance. You will notice the immediate challenge in your balance and feel your core fire up! Repeat for all reps on one side before switching sides and palms.

02 Hop overs/Elbow Ups

While one bud assumes a plank position and performs elbow ups, the other bud will hop over their legs until the partner has finished her elbow ups. Then switch. To perform an elbow up, start in plank position and lower down onto your elbows one at a time, then back up for a full plank position. To make this move easier, drop to your knees but keep your toes down so that your partner can continue her hop overs!

03 Dips/Glute Bridge

Have one partner assume a glute bridge hold making sure the feet and legs are just wide enough for her bud to perform a tricep dip by facing away from her partner and placing her hands on the knees of her partner. Perform dips just as if your were using a chair. Perform all reps while your bud holds the glute bridge position before trading places.

04 Side Plank Abduction/Windshield Wipers

Have one partner start in a side plank position and drop the bottom leg to the ground and tuck the leg back so that the knee is planted on the ground. This is a modified side plank position. Drop the hip down to tap the floor before driving through the knees to lift the hips up again and perform all reps on one side before switching to the other side. Your partner will be performing the windshield wiper ab exercises throughout each side before switching station.

have fun!

I hope you guys enjoy this workout and be sure to tag #nutrtionstripped on Instagram when you give this a go! Hannah and I have more workouts comin’ at you soon. If you have a special workout OR fitness topic you want to see on NS from Hannah, comment below and we’ll bring it to you!

xx McKel

Hannah Davis, CSCS, has been featured in national publications and television shows as a leading fitness expert and celebrity trainer. She served as the fitness expert for Cosmopolitan Magazine and her workouts have been featured in Women’s Health, SELF, Fitness and Oprah Magazines, to name a few. She is the author of the Operation Bikini Body Training Program and has studio in Chattanooga Tennessee.