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Welcome to Workout Wednesday: every hump-day, we'll be rounding up some of the city's hottest fitness trends and studios.
Stop rubbing your eyes—you're supposed to be seeing double right now. Concrete Fitness opened in the Midwood neighborhood of Brooklyn earlier this summer with the backing of not one, but two sets of twins.
David and Mike Chira (left) met Marc and Ashley (Ace) Derosena back when they were kids, and have always shared a love for fitness. At Concrete, their double trouble power is maximized with Twinsanity, a bootcamp class where Marc and Ace push students to their limits: think circuits with kettleball squats followed by box jumps followed by sled pushes with negligible rest, and five-minute wall sits with a twin doing pushups on your legs. If you're not drenched by the time you leave class, you're doing it wrong.
Because they're so used to doing things in pairs, we asked the twin team to come up with a few partner workouts to try a friend at the gym—much more exciting than running side-by-side on treadmills. Watch Marc and Ace demonstrate the moves—in GIFs!—after the jump.
Wheelbarrow Pushup With Dead Lift
The person doing the pushup is working the chest and triceps, while the person holding the other's legs is working the lower back and hamstrings. Perform three sets of 15 reps per person.
Assisted Pistol Squat
Using your opposite leg and partner's hand for balance, lower yourself into a one-legged squat, then push back up. This exercise works the legs and strengthens hips. Perform three sets of 10-15 reps per leg, and then switch.
Assisted Leg Raises
Lying on your back, hold onto your partner's ankles and raise your legs up and down. Have your partner push your legs down between each rep to add resistance. Perform four sets of 25 reps per person.
Wall Sit With Tricep Dip
The partner in the wall sit position holds firm to support the partner's weight. The person in the wall sit position is strengthening the quadriceps muscles, while the person in the dip position is strengthening the tricep muscles. Perform 15-25 dip reps, then switch.
High Five Sit-Ups
Intersect your legs under your partner's calves for extra support during these sit-ups and give your partner a high-five at the top. Perform four sets of 25 reps.
Make sure you are strong enough to support your partner's weight! Both partners should hold in a high plank position, as opposed to the forearms. Hold the position for 30 to 60 seconds.
· Concrete Fitness [Official website]
· All Workout Wednesday Posts [Racked NY]