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Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 4, Day 25

Ready for another awesome day in the gym with your partner? You'd better be. Let's hit this tough lower-body workout with a good attitude and hard work!

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Those isometric pauses will never feel longer than they do on leg day. Trust me: you're going to want to rush through the pause and avoid the pain, but it's essential that you hold the positions for a full three-count every time. Use your partner's voice to keep you accountable and help you maintain the proper pace. Tell your partner what you need him or her to say to you. That's what they're there for.

Remember, pausing "midway" on most of these moves doesn't mean stopping at the top or bottom—that's where you're resting! In the case of the standing calf raise, for instance, you'll begin at the top, drop all the way down, start back up, and then pause. After you complete the isometric hold, continue the rest of the way up to the starting position.

The trick to making the most out of these isometric lifts is to find the spot where feel the most tension on your muscles. It's going to hurt, but you can handle it!

Lower-body dynamic warm-up

Alternating knee pull

8 reps per leg
Alternating knee pull Alternating knee pull

Alternating glute pull-up lift Alternating glute pull-up lift


Reverse lunge

5 reps per leg
Reverse lunge Reverse lunge


Single-Leg Deadlift

10 reps per leg
Single Leg Deadlift Single Leg Deadlift


Air squat

12 reps
Bodyweight Squat Bodyweight Squat


Barbell Romanian Deadlift

5 sets of 6 reps, 3-sec. hold right below knee on the way up
Romanian Deadlift Romanian Deadlift


Split Squat

4 sets of 6 reps per leg, 3-sec. hold midway up
Split Squat with Dumbbells Split Squat with Dumbbells


Leg Curl

4 sets of 6 reps, 3-sec. hold midway down
Seated Leg Curl Seated Leg Curl


Standing Calf Raise

4 sets of 6 reps, 3-sec. hold midway up
Standing Calf Raises Standing Calf Raises

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