The Buddy System: Gym Edition

Why Work Out With a Friend?

So, why should you grab your spouse, significant other, friend, sibling, acquaintance (or anyone for that matter) and bring them to the gym with you? There are actually a few reasons. Making plans with someone holds you accountable, so you’ll be less likely to blow off a workout. Additionally, working out with someone allows you to take advantage of exercises that you wouldn’t be able to do on your own, plus partner stretches can really push muscles to the limit and help your muscles to be long, lean and injury-free! Also, working out with someone you enjoy spending time with is FUN! As if I really needed to say the last reason. Grab your partner and get sweatin!  Below are a few of my favorite partner workouts, plus a partner stretch, to keep you and your buddy active, strong and toned. Your workout just got a lot more fun!

Workout #1: Pass The Medicine Ball (abs, obliques, arms)

Lay on your back, in “crunch” position, facing your partner, with your feet in one straight line (all four of them!). One partner holds the medicine ball overhead (typically a 6 lb. ball should work well for this exercise, but this may vary) and both partners lift at the same time and twist toward one another. Pass the ball to the other partner and return to start position, with the medicine ball in the second partner’s hands. Now repeat so that the ball gets passed back in the same way, back to the first partner. Do 3 sets of 10-15 reps and then switch sides (so you’re twisting to the other side).

position A

position A

position B

position B

position C

position C

Workout #2: High-Five for Push Ups (arms, core, glutes)

Get into your yoga plank position (back straight, elbow joint direction under shoulder joint), facing your partner. At the same time, both you and your partner will shift your weight into your left arm/hand and lift your right hand off the floor, slap each other’s hand, and place your hand back down. Repeat, this time shifting your weight into your right arm/hand and lifting your left arm. Both hands lift for 1 rep. Perform 3 sets of 10-20 reps, depending on how advanced you and your partner are.

position A

position A

position B

position B

position C (really just the start position - same as position A!)

position C (really just the start position – same as position A!)

position D

position D

position E (really just the same as positions A and C - sensing a pattern?)

position E (really just the same as positions A and C – sensing a pattern?)

Workout #3:Crunch and Squat (abs, arms, glutes, legs)

For this exercise, one partner will lay on a resistance ball with feet firmly planted on the floor, holding a 4-6 lb. medicine ball overhead. The resistance ball should be in contact with your lower – mid back. The second partner should stand a couple feet apart, with feed about hip-width apart and knees soft. The “crunch” partner will crunch up, pass the medicine ball to the “squat” partner, who will then take the medicine ball and squat before coming back up and passing the ball back to the “crunch” partner. Then, the “crunch” partner will return to the start position. That counts as 1 rep. Perform 3 sets of 12-15 reps.

position A

position A

position B

position B

position C

position C

position D (really the same as position B)

position D (really the same as position B)

position E (really the same as position A)

position E (really the same as position A)

Workout #4: Medicine Ball Toss (glutes, legs, core, arms)

This one is really fun and reminds me of playing catch when I was younger. Stand a couple feet away from your partner, with feet about hip width apart. Both partners will squat, while only one partner will hold a medicine ball (4,6 or 8 lb. should work for most). While remaining in a squat the entire time, gently underhand toss the ball to your partner and have your partner pass the ball back to you. Continue this for 1-3 minutes, lowering your squat every 30 seconds (since your legs will stretch and you will be able to go lower as time goes on). More advanced? perform more than one set, or add on another minute!

postion A

postion A

position B

position B

position C

position C

Partner Stretch

This stretch is really great for tight hamstrings. Lay on your back in with legs bent and feet on the ground. Raise one leg and have your partner gently push your foot closer toward your head. Hold for 10 counts and then have your partner gently push slightly further. Hold for another 10 counts. Repeat on opposite legs, then switch and help your partner stretch.

time to stretch!

time to stretch!

*Prior to beginning any fitness regimen, please consult your physician and make sure that you are fit to engage in such activity. If you feel unfit to perform this or any other recommended exercise, or feel faint, ill, injured or uneasy while performing an exercise, stop immediately and seek medical attention. 

**Special thanks to my friends, Casey and Ruthie, for demonstrating these moves! 

 

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