Whether
you goal is to get fit or to maintain your active
lifestyle this summer, you need to keep up a regular exercise
program. Grab a friend or loved one to workout with
you! It's a great way to catch up, and it will make your
workouts more enjoyable and worthwhile. You can actually boost more
endorphins (aka happy hormones) when working out with someone else. It's
true! You may even push your intensity harder than you would if you
were on your own. Working out with a partner will keep you
accountable, and you'll be less likely to skip out on your fitness
routine.
*Here's a
fun, calorie-blasting, partner workout to get you fitter, stronger, and
healthier today!
Prep: Both partners have abdominals
contracted, chest open, and shoulders retracted and depressed throughout the
entire workout.
Warm
up: Treadmill,
elliptical, rower, or stairclimber machine for 5-10 minutes at a moderate
intensity level.
1.
Partner Run: Targets
heart rate, hips, thighs, and core
• Partner 1 stands tall (knees
slightly bent), with hands out and palms facing down.
• Partner 2 marches or runs in
place, lightly touching knees to their partner's palms.
• Stay light on feet, with chest
lifted.
• Perform exercise for one minute;
switch partners and repeat 2-5 times.
2.
Medicine Ball Chest Pass: Targets
chest, hips, thighs, and core
• Partner 1
stands with knees soft and arms in a "ready" position.
• Partner 2 holds medicine ball with
elbows out and shoulders pressed down; squat down, then stand up passing
the medicine ball to partner 1.
• Partner 1 repeats the squat to chest
pass back to partner 2. Repeat sequence for up to one minute.
3.
Medicine Ball Oblique Toss: Targets
core
• Facing sideways to your partner,
partner 1 stands ready to catch the medicine ball.
• Partner 2 rotates ball away from
partner 1 with abdominals pulled in; gain momentum and toss the ball to partner
1, aiming for their hands.
• As partner 1 catches ball, they go
right into the twist. Toss back and forth for up to one minute.
4.
Military Press: Targets
shoulders
• Partner 1 sits on a bench or
stability ball with arms up and elbows bent; hands in a fist position to
keep wrists neutral, press hands up until arms are straight. Lower arms to
starting position.
• Partner 2 stands behind and applies
constant resistance for partner 1.
• Let partner 1 go through a full
range of motion with the movement; repeat presses for 30 seconds, then
switch partners.
5.
One Arm Row: Targets
back
• Both partners hold a towel in
their right hand with the left leg forward.
• Partner 1 pulls towel towards
them; keep pulling elbow in towards your spine.
• Partner 2 repeats same motion;
repeat exercise back and forth for up to one minute; repeat sequence with left
hand.
• Make it harder by balancing on one
leg.
6. Sit Up & High
Five: Targets
core
• Partner 1 lies on back with
knees bent, heels pressed down into the floor. Crunch up as high as possible
without using momentum and high five partner twice before coming back down.
• Repeat motion for 30 seconds up to
one minute; switching partners and repeat sequence.
7.
Plank & Fist Bump: Targets
total body
• Both partners face each other in a
plank (push up) position.
• Partners must have perfect form with
body in a straight line - no sagging hips. To make this position
easier, either perform modified from knees or elevate body with hands on a
weight bench (facing partner).
• Both partners lift right hand and
lightly tap fists together and return right hand down; repeat on left side.
• Repeat sequence for up to one minute
keeping hips stable and abdominals contracted.\
Finish
workout with a few stretches and a high five!
Contact
the personal training department for fitness questions or for group
training sessions. Group fitness classes are also a great way
to get lean and burn calories with friends. Make this your summer to be
fit and healthy!
*Consult
with your physician before starting any new exercise program.
By Joy
Konieczka Group Exercise Instructor CAC Pine Lake
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