Partner Workout

...Because it's more fun to share the pain!

Grab a friend (or an enemy – cause that might make it even more fun :P), a medicine ball, and a BOSU if you have one!  Allow minimal rest between exercises.

Seesaw squat jumps (2 min)

            One person squats and jumps in the air while other person cheers and encourages.  As soon as the first persons feet hit the ground, second person squats and jumps in the air.  Continue for two minutes.

 Seesaw burpees (2 min)

            One person does a burpee while the other person watches (cheers them on), then alternate.  See how fast you can go and how many you can do in two minutes.

Body weight squats (2 min)

            Stand face to face, hold hands and sit back into a squat balance by pulling gently against your partner.  Continue for two minutes, how many did you do?

 

Single leg chest pass (1 min right leg and 1 min left leg)

            Standing on your right leg, chest pass a medicine ball back and forth with your partner.  Fully extend your arms when you pas the ball.  Switch and repeat standing on you left leg.  Passing the ball quickly is not the goal.  Strong passes and keep your balance is your mission.

 

Seesaw BOSU jump and stick (2 minutes)

            Place a bosu between you and your partner.  If you don’t have a BOSU, spread a towel on the floor as your target.  Jump and land in a squat position, holding for a second and step off.  As you as you are off, your partner jumps on.  Repeat this seesaw for 2 minutes.

 

Push up and slap (1 minute)

            Get on the floor in a push up position with your partner directly in front of you. Do a push up at the same time as your partner, when you are in the pressed up position, each of you lifts your right hand off the floor and slaps or taps the other person’s hand.  Push up again and slap left hands.  Repeat for 1 minute. (Girl push ups allowed, only if you start the minute with boy push ups and go to girls push ups when necessary)

 

Medicine ball twist – side by side (1 min left and 1 min right)

            Sit back to back with your partner.  Hand off the medicine ball to your right and give it to your partner.  Twit to your left and receive the ball from your partner.  Complete for one minute and then go one minute in the opposite direction.  Think about twisting your abs like you are wringing out a dish rag.  This exercise can also be done standing.  Or, while seated,  lift your heels off the ground for the whole minute to make this more challenging.

 

Sit up with ball hand off (1 min each)

            Sit facing your partner with your feet touching.  One of you has the ball.  You both lay back on the floor and sit up.  Hand the ball off to your partner and do another crunch.  Each time you sit up reach the ball back and forth between partners.

 

Workout is over – friend or foe?

Track Your Training...

Take this quick fitness test each month and track your progress – are you getting faster, stronger, more fit?

 

How far can you walk/jog on the treadmill in 10 minutes? 

 

How many flights of stairs can you climb in 5 minutes?

 

How many squats can you do in 3 minutes?

 

How long can you hold a squat position up against a wall?

 

How many lunges can you do in 2 two minutes?

 

How many push ups can you do in 1 minute?

 

How many triceps dips can you do in 1 minutes?

 

How many crunches can you do in 2 minutes?

**Tip: Print out 12 of these.. Keep them on your desk, fridge, in your planner - wherever is easiest for you - and you will remember to track at your chosen day each month**

Tone & Core with the Exercise Ball

When choosing your exercise ball, make sure that you select a ball appropriate for your height.  

(4'11" to 5'4" height: 55 cm ball; 5'4" to 5'11" height: 65 cm ball; 5'11" to 6' 7" height: 75 cm ball.  If you are taller than 6' 7", you are probably training with the NBA or WNBA, so disregard this entire workout!)  

Inflate so that when you sit on the ball, our knee is at a 90 degree angle and the lower surface of ball does not create a flat surface on the floor.

 Workout Choices

Decline push ups

            Begin with by lying with your stomach on the ball and arms in front on the floor.  Slowly roll forward, walking your hands away from the ball.  The further you walk your hands away from the ball, the more challenging this exercise is.  Maintain balance, core stability and plank position and do 10 push ups, rest and repeat twice more.

 

Plank

            Kneeling with the ball in front of you, place your hands on top of the ball about 12 inches apart.  Rise up into plank position.  Toes on the floor, legs straight, body straight, hips slightly lifted, core is engaged.  Hold for a count of 10, rest and repeat twice more.

 

Alternating arm extension (superwoman)

            Lying with your hips and lower stomach on the ball, arms outstretched in front and toes on the floor behind (the closer your feet are to one another, the easier this is to do), lower your upper body around the ball and then extend your body and arms up in the air.  Complete 10 reps, rest and repeat twice more.

 

One leg ball squats forward

            Standing beside your ball, place one lower leg on ball and single leg squat with the other leg.  As you squat you are slowly rolling the ball away from you and back in with the lower leg that is on the ball.

 

Hamstring press/bridge

            Lying behind the ball, place both heels on top of the ball, feet should be about 6 inches apart.  In this position, your knees are at 90 degrees, so move your body toward or away from the ball to achieve this degree in the knee.  Arms are straight by your sides and palms are down.  Slowly press your heels into the ball and lift your hips off the ground.  Lift as high as you can and slowly return your hips to rest.  Repeat 10 times, rest and repeat two more sets.

 

Lying inner thigh squeeze

            Lying on your back, place the ball between your knees, lower leg should be parallel to the floor at all times.  Squeeze and release 20 times, rest and repeat twice more.