Partner Workout

May 1, 2017

Catching up with your BFF is fun…challenging each other is even better!

This spring, why not include a partner in your exercise routine? Coach Denise and Coach Emily share a few fun and effective exercises you can perform with a friend or a loved one. What’s the beauty of our partner workout?  You’ll spend more time together, and push each other to workout a little bit harder!

PARTNER PUSH-UPS: Targets arms, chest, back, core, and legs.

HOW TO DO THEM: Get in plank position on hands and toes. Your partner stands behind and holds your ankles in each hand. Start by bending elbows and lowering your chest toward floor. Keeping knees and back straight. Come back up and repeat!

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HIGH-FIVE PUSH-UPS: Works the core, chest, shoulders and triceps. Lifting an arm or a leg creates an imbalance that kicks up core activation a few more notches.

HOW TO DO THEM: Begin in a push-up position, head-to-head with your partner. Both of you should lower into a push-up and rise back up together. At the top of each rep, raise your right arms to give a sideways high-five. Repeat the push-up and high-five with the left arm, and continue alternating.

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MEDICINE-BALL SIT-UPS: Sure…sit-ups can be overrated, but doing them with a partner can make them fun again.

HOW TO DO THEM: Both of you start by lying on the ground toe-to-toe with your knees bent. Hold the medicine ball with both hands at your chest while still lying on your back. Exhale as you rise up to a seated position and either toss or hand your partner the ball. Your partner will then lower down to the ground and rise back to the seated position and repeat the move. For an added challenge, try holding the ball over your head as you complete each sit-up.

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PARTNER WALL SQUATS: Wall Squat challenges your balance and coordination and engages your core, glutes, quads and hamstrings. It works best if you and your partner are close in height and weight.

HOW TO DO THEM: Begin standing and position yourself back-to-back with your partner. Create equal resistance and lower yourselves together into a squat position. Be sure you are both sitting with a 90-degree bend in the knees and hips. Moving one foot at a time laterally, take five steps to the right and five to the left. Repeat the side-to-side steps for 40 seconds. For an easier variation, stand up and take your steps in between squat reps.

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PARTNER CHAIR DIPS: Targets shoulders, triceps, butt, and legs.

HOW TO DO THEM: Place a sturdy chair in an open space. Sit down and wrap your fingers around the front edge of the chair. Slide your body forward until your buttocks are just off the chair. Partner will do the same acting as if their partner’s legs are a chair. Start with your arms fully extended. Adjust your feet so your heels are a couple of inches in front of your knees. Bend your elbows to lower your body toward the floor. Point your elbows directly behind you; do not let them flare out to the sides. Stop when your elbows are at a 90-degree angle and press back up, straightening your arms.

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THE WORKOUT: Complete 10-15 reps of each exercise. For even more of a challenge, complete each set 3 times.

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