Wednesday, October 30, 2013

Work out with your partner

Double your fun and challenges by exercising with your friend or partner.

Work out with your partner
 
Speaking from experience, I don't think partners should always train together, especially if one is a little bossy. However, a little occasional vertical sweat session can be fun and add some spark to your relationship. Here are a few exercises that you can do with your nearest and dearest.

1. Couple push-ups

Why? We've all done push-ups many times. To liven things up, here the man carries extra weight and the woman does incline push-ups. The man has an extra load on his lower back, so if you have a weakness take care or do regular push-ups.

How? The man assumes a push-up position on his toes. The woman places her hands on the man's torso and assumes a push-up position. He does one rep while she stays still. Then he stays still and she does two reps. Keep going until one of you can't continue.

Sets and reps: 3 sets to fatigue.
1. Couple push-ups

2. Swiss ball obliques

Why? Help to shape your partner's abs with this cool move. The more it burns, the better you're doing it.

How? Sit with one hip on a Swiss ball. Split your feet on the ground, with the lower leg forward and the instep of the back foot and the side of the front foot on the ground. Your partner's job is to hold your feet on the ground. Place your fingertips on your temples. Curl over the ball so your lower elbow almost touches the ground. Then contract through your top obliques and curl up so your ribs draw closer to your hip. Rise until your top elbow almost touches your hip.

Sets and reps: 3 sets of 8-15 each side.
2. Swiss ball obliques

3. Swiss ball decline lunges

Why? This is a tough workout for the butt and legs. Keep trying; you're unlikely to master it the first time.

How? Stand on opposite sides of a Swiss ball, facing away from each other. Step about 1m or more away from the ball. Place the toes of your right foot on the ball. Keep the toes of your left leg pointing straight ahead and most of your weight in the left heel. Now comes the tricky part: with one person directing, perform a simultaneous lunge. Do half reps first to get used to the balance challenge. When you're up to it, see if you can both go to full range.

Sets and reps: 3-5 sets of 5-10 each leg.
3. Swiss ball decline lunges

4. Swiss ball face off

Why? This move has a balance challenge as well as the skill of throwing and catching. It's harder than it looks.

How? Sit on a Swiss ball, facing each other, 1m or 2m apart. Hug your calves and heels into the ball and lean back so your feet are off the ground. Don't be too rigid. Once you are both comfortable balancing, play throw and catch. The first person whose foot touches the ground or who drops a catch loses. Stay tall in your spine.

Sets and reps: Try a game where the first person to 10 points wins.
4. Swiss ball face off

5. Medicine ball twists

Why? A twist with a weight challenge whittles the love handles.

How? Sit 1m apart, facing the same direction, one person holding a 4kg to 6kg medicine ball 20cm in front of their bellybutton. Lift your feet so only your butts touch the ground. Lean back 30 degrees, backs straight, chests open. The person with the ball rotates away from their partner so the ball almost touches the ground. Turn back and pass the ball to your partner. Keep your feet up and torso back the whole set.

Sets and reps: 3 sets. Stop when one of you can't hold your position.

5. Medicine ball twists


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