Partner up Workout


The fitness industry is fast moving, and as such, personal trainers should
always look for ways to keep training fresh and appealing. An effective,
but often understated method of training is to partner up with a friend and workout
together. Not only will this result in creative thinking around training and exercise, it’s also fun!
However, there are some pros and cons to having a training partner, and it’s important to find the right one. If you do, your fitness can improve significantly; if the goals
and objectives of each partner are different, there is a strong risk that fitness and motivation will decrease.
Here’s an example of a partner workout that you can try. Warm up using any form of
cardiovascular exercise, e.g. jogging, skipping or step ups, until your body is warm. Follow this up with dynamic stretching before starting the main workout.
Warm up using any form of cardio, e.g. jogging, skipping or step ups, until your body is warm and then perform some dynamic stretches before starting your main workout.

Medicine ball touches
Targets chest, triceps and core

Medicine ball touches

Medicine ball touches


Begin in a push up position with the medicine ball between your hands. Keep the core engaged as your partner picks up your legs (wheelbarrow position).
Holding a strong, stable position; proceed to alternatively touch the ball with each hand until you begin to lose form. Swap over and repeat. If your partner is particularly strong, have them
perform an explosive push up with a clap in the same wheelbarrow position.

Squats
Targets legs and core
Squats

Squats


Stand with feet hip width apart, facing your partner. Grasp your partner’s hands, and lean back slightly to add some extra tension. Both you and your partner should proceed to squat
in sync with one another., aiming for 20 repetitions. As an advanced progression, try the squat jump – while both in the squat position, jump into the air as high as you can; once again try stay in sync with your partner.

Helps ups
Targets legs, core and back during the partnering phase

Helps ups
Helps ups
Helps ups



Lie on your back with knees bent, and feet flat on the floor. With your partner standing
next to you in a split leg stance position, grab each other’s forearms firmly. Keeping
the core engaged, rise into a standing position without altering your foot position.
Repeat ten reps on each side, swapping with your partner after each set. It’s important that your partner assist only as much as needed without over-pulling.

Forward and backward lunges
Targets legs and core

Forward and backward lunges
Forward and backward lunges
Forward and backward lunges

Forward and backward lunges


Begin in a standing position facing your partner, so that  you’re both mirroring each other. Grasp hands and step forward into a lunge; at the same time your partner will take a step backwards. To complete the repetition, take a large step backwards so that you’re stepping into a back lunge, and at the same time your partner will take a large step forwards.

Core rounder’s
Targets abs and core

Core rounder’s
Core rounder’s


Sit on the floor facing your partner. Bend your knees and reach for each other’s hands.
Immediately lie back on the floor, lift the hips and legs up and round each other’s – then continue this pattern without rest for 15-20 reps or until you begin to lose form.

AllFitness __ Partner up Workout
Written: Andreas Michael

Models: Carla Curvy & Jo Cooper

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