Five Seasons Family Sports Club Blog

Buddy System: 4 Workouts You Can Do With a Partner

Posted by Five Seasons Family Sports Club on 8/17/16 3:30 PM

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Working out with a friend or family member can provide you with motivation, encouragement, and camaraderie, and it's a great way to stay accountable to your fitness goals. Below are some exercises you can do with a partner to ensure both of you get in a solid workout and have some fun.

1. Medicine Ball Twist-Pass

This is an excellent exercise for shaping up your abs and obliques. Start off by standing back-to-back with your partner, but without touching. Each partner should have their feet a little wider than shoulder-width apart, with knees slightly bent.

One partner starts the exercise by holding the medicine ball with both hands in front of their midsection, and then twisting to the right to hold the ball out to the side. At the same time, the opposite partner should be twisting to the left, with arms open and ready to receive the ball.

The ball changes hands at the peak of this twisting motion, at which time each partner then twists to the opposite side and passes the ball again. Keep doing this passing motion for about 30 seconds, and when finished, start the next set by reversing the direction of the ball. Note that it's always good to start slow with this one, and work your way up to a faster pace as you go along.

2. One-Legged Chest Pass with Medicine Ball

This exercise works several key muscle groups, but the main areas where you'll feel the results are in your thighs, calves, and glutes. Stand facing your partner, allowing about three or four feet between the two of you. Start the exercise holding the medicine ball close to your chest, keeping your elbows by your sides.

Now stand on one leg, keeping your other leg in front of you, bending it at the knee to make a 90-degree angle (thigh parallel to the floor). Make sure that your abs stay tight, and keep your back straight as well. Your partner should also be in this one-legged position.

Now pass the ball back and forth to each other, using a basketball-style chest pass motion. Keep this passing action going for about 30 seconds, and then switch legs and repeat.

3. Sit-Ups with Medicine Ball

Along with being a great core-strengthening exercise, this one is just plain fun. Each of you should lie on the ground with feet positioned toe-to-toe and your knees bent. To start the movement, you should be holding the medicine ball against your chest (using both hands) while lying down on your back, and then slowly raise into a regular sit-up position, keeping the ball against your chest. Your partner should also be sitting up at the same time, so that both of you will be facing each other at the peak of the movement.

Once you've reached a seated position, toss the ball to your partner, who will then lower his/her body down to the floor with the medicine ball against their chest. You should lower back down to a lying position at the same time as well. Now your partner will repeat the movement, and so on. Pass the ball back and forth for about 20 reps.

If you want to add an extra layer of difficulty, try to lift up the ball over your head at the peak of the sit-up movement, and then lower it to pass the ball.

4. Body Weight Squat

This is one of the simplest yet most effective partner exercises that can shred those thighs, hamstrings, and glutes like no other. Stand facing your partner, with an arm's length of distance between the two of you, and feet shoulder-width apart. Grab each other by the forearms, keeping your arms straight out in front of you (parallel to the floor). Enter into a squatting motion by leaning back slightly, allowing each of you to feel a little "pull" as you lower down into the full squat position. Make sure to keep a firm grip on your partner!

Now hold the squat, keeping your thighs in a horizontal position (parallel to the floor) for about three seconds before rising up to a standing position again. Try to knock out about 12 to 15 reps per set.

Sometimes all it takes a little teamwork to stay on point. Try these workouts you can do with a partner, and take your fitness to the next level!

 

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Topics: Fitness

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