(original post by Perform Better)
This workout was designed to be both fun and effective. Having a partner increases accountability and intensity—and bodyweight training engages the core, is highly functional and can be as challenging as you want to make it!
Because Nichelle and I are working together there are limited breaks and a great variety of muscle activation (isotonic, isometric, core activation, balance) and lots of communication.
We had a blast with these partner exercises and I know you will too! Now grab your Lebert EQualizers, your workout partner, and let’s go!
*Perform each exercise for eight to 15 reps*
Works chest, shoulders, triceps and core
With the Lebert EQualizers parallel to each other, place your hands on the outside curve of the bars. On your toes and keeping your back straight, slowly lower until your arms are bent to 90°, pause and press up. Keep your neck straight by looking out slightly in front of you. Hold at the top position and wait for your partner to go!
Regression: place one foot forward.
Progression: single-leg or spider man (knee come to elbow at the bottom of the push up).
Dip partner works shoulders, triceps and hamstrings
The holder works quads, glutes and biceps
With the Lebert EQualizers parallel to each other and standing between them, place your hands on the foam grips. Place your heels in your partner’s hands (one leg at a time) and make sure your shoulders are back and down. Slowly lower until arms are bent at 90°, pause and press up. Your partner is holding an isometric squat and bicep curl. Switch positions with your partner after you complete your reps.
Regression: leg assisted dips with feet on the floor and knees bent. Partner performs jumping jacks.
Progression: pause at the bottom and come up quickly.
Row partner works back, rear delts, biceps and hamstrings
The holder is working quads, glutes and biceps
Place the Lebert EQualizers close to each other with one set of feet touching and open about one foot on the other end. Lie down between them with your head just past the feet that are touching. Grip the foam handles and your partner (holding a static lunge/bicep curl position) will hold your feet (make sure to keep your knees soft). Pull yourself up as high as you can keeping your head and hips in the same line. Pause at the top and slowly lower. Switch positions with your partner after you complete your reps.
Regression: place feet on the floor with knees bent and hips up—then row. Partner cheers you on!
Progression: add a few more reps.
Works quads, glutes and core
Stand in front of the EQualizer and place shoelaces (top of shoe) on foam pad. Take your partner’s hand and slowly lower together until your front knee is at a 90° bend. Pause and come back up.
Regression: have partner assist you and then they go after you.
Progression: There’s lots of options! Add a little hop at the top or add a light push against your partner’s hand for added reactivity, resistance and balance!
Pull-up partner works back, rear delts and hamstrings
Push-up partner works chest, shoulders, triceps and core
Place a single Lebert EQualizer on its side with your hands on the bar in a push-up position. Make sure your shoulders are directly over your hands, with your back straight and your abs tight. Have your partner lie down between a single EQualizer bar with it over their upper chest. Grip the EQualizer (underhand, overhand or staggered grip) and place feet/legs on your partner’s mid back/butt. Pull yourself up as high as you can keeping your head and hips in the same line. Now hold at the top while partner performs a push-up. Switch positions with your partner after you complete your reps.
Regression: perform each exercise individually.
Read the full article here.
Health and exercise pros advise clients to add variety to their workouts all the time—and we do our best to devise programs that meet these expectations. At the same time, however, it’s not uncommon for trainers to select the same pieces of equipment over and over because those tools are most familiar and they know what to do with them. If this sounds familiar, it’s time to get out of your comfort zone and start incorporating some new equipment into your clients’ workouts.
Perhaps there are one or two items on the gym floor where you train that you normally walk past on your way to the dumbbell rack. Or maybe you use certain items occasionally, but not habitually because you don’t know much about them. This article, part one of a two-part series, will help you branch out with strength and conditioning equipment. Learn important technique tips and a short routine you can do on your own or with clients using three popular, but often-underused items: Hyperwear SandBells, battle ropes and Lebert EQualizers.
Expert Trainer: Marc Lebert, personal trainer, creator of the Lebert EQualizer bars and president of Lebert Fitness in Toronto, Ontario
Getting Acquainted: Despite their visual simplicity, the EQualizers provide dozens of variations on most common exercises, and some unique ones, as well.
“Trainers who attend our conference sessions often go in thinking the EQualizers are basically dip bars or hurdles, but they leave knowing the bars can be used for warming up, agility, compound strength moves, stretching and more,” says Lebert.
The bars, which come in a few versions and weigh between 8 and 10 pounds, are designed for body-weight training, but you can also lift them. Depending on what you do with them, the EQualizers render typical exercises either harder (e.g., place the back foot on a bar during lunges) or easier (e.g., lay the bar down to do wrist-friendly, incline push-ups or burpees).
Important Technique Tip: The bars come in a set of two, which you can use together or separately. When pairing them up, always check that you’ve got the spacing right to protect your shoulders. “Make sure the bars are never too far apart,” advises Lebert. A lot of exercises work well with the bars in a “V” position, where the bottom, stabilizing bars (called the feet) touch each other while the other end remains open about 12 inches. Also, when performing any exercise where both feet leave the floor, such as with advanced triceps dips, always place the hands on the foam handgrips in the middle of the bars.
View warm-up video
Warm-up (Total time: Approximately 3 minutes)
This warm-up uses one EQualizer bar in two distinct ways.
1 minute: Lay one bar on its side, using it like an agility ladder as you step laterally from the left side of the bar, into the middle, and out onto the right side of the bar. Repeat the sequence while moving right to left.
30 seconds: Stand with feet hip-width apart and one hand on either side of an EQualizer lifted to shoulder height, palms facing in. Perform a squat and, at the same time, straighten the arms and raise the bar overhead. Stand up, bending the arms and lowering the bar back to shoulder height. Repeat sequence.
Repeat for two rounds total.
View workout video
Workout: (Approximately 5-9 minutes)
This push/pull drill is a mix of cardio and strength exercises, and requires both bars. Complete each exercise for 30 seconds, and rest up to 30 seconds between each interval (fitter clients may be able to perform the intervals without resting in between).
Incline Chest Press: With the bars in a “V” position, place hands on the outside curve of the bars and get into a plank position with the legs straight. You should be balancing on your hands and toes as you bend the arms, lowering your body toward the bars in a push-up.
Inverted Rows: With bars in a “V” position, get into a supine pull-up position with feet flat on floor, legs bent to 90 degrees, hips high and hands on foam handgrips. Your head should extend just beyond the narrower end of the bars (the side where the feet touch each other). Pull yourself up toward the bars, keeping head and hips aligned. Pause, then lower to starting position.
Agility Drill: Lay both bars on their sides next to each other with about 20 inches of space between the two bars. Perform the agility drill described in the warm-up, moving laterally across both bars this time and going at a faster pace. Focus on driving the arms and lifting the knees. For more intensity, add a burpee at each end, placing hands on the bar instead of the floor.
Repeat sequence up to three rounds total.
Watch this great video by Health & Fitness Expert Ali Holman from Corecamper.com, demonstrating a full body, low impact workout using the Lebert Equalizer Bars on CBS Minnesota's WCCO Mid-Morning show.
Prevention has put out a great read on different exercises you can do in order to help your personal pull-up progressions!
Click here to read the full article or Shop Now to get a pair of your own Lebert EQualizers!
The Lebert Equalizers in Chrome were spotted on Detroit's Local 4 news channel's morning show Live In The D on Wednesday August 3rd 2016. Watch the video below to get fitness expert Jody Trieweiler's impression on the Lebert Equalizers!
To see the video from the source, click here!