Working out with a partner is not only fun but motivational and rewarding too. Double the fun and you can potentially reap twice the strength benefits and fun with this fantastic partner routine. Below, is the gym equipment and tools you will need, the exercises you need to perform and the length of time you need to perform them for.
A workout partner and a ball. Suitable balls for this workout include a basketball, a football, or, at best, an Active Woman gym ball.
Exercise No 1: Medicine-Ball Over-and-Under
Time: 0:00-1:00
Muscles targeted: Back, glutes, hamstrings
Stand with feet shoulder-width apart, facing partner from about 1 foot away. Hold the ball at chest level. Squat down and pass the ball to partner through your legs. Stand up and extend arms overhead; take the ball. Repeat for 30 seconds, then switch so partner passes first.
Exercise No 2: Tandem Squat
Minute: 1:00-2:00
Muscles targeted: hips, glutes, quads
Stand facing partner, feet shoulder width apart; grasp forearms. Walk back until arms are fully extended. Lower into a squat, with upper body lifted and knees right over ankles. Hold for 5 seconds. Squeeze glutes to lift up.
Exercise No 3: Supported Pike Bridge
Minute 2:00-3:00
Muscles targeted: back, glutes, hamstrings
Sit back-to-back: legs out, shoulder blades drawn together, abs engaged and spine tall. Clasp hands. Press into heels and lift hips, making a diagonal line with your body; rest upper back on partner's shoulders. Hold for 5 seconds, lower. Switch. Keep alternating.
Exercise No 4: Single-Leg Low Fives
Minute 3:00-4:00
Muscles targeted: hips, glutes, thighs
Stand facing partner, 3 to 4 feet apart. Raise left foot; partner raises right. Bend forward at the hips, keeping backs straight. Give a "low five" below the knees, then stand tall, still on one leg. Repeat for 30 seconds. Switch legs.
Exercise No 6: Medicine-Ball Tandem Push-Up
Minute 4:00-5:00
Muscles targeted: chest, core
Begin in full push-up position, facing partner. Put your right hand on a ball. Lower into a push-up together, bending elbows 90 degrees. Return to start. Roll ball to partner; she puts her right hand on it. Do another push-up. Repeat on left. Continue, alternating sides.
Working out and exercising is a great way to stay fit and healthy. However, any form of exercise requires effective nutrients to help you recover effectively. Our Active Woman Activate is an effective women's protein powder, which will help build lean muscle and tone. It also contains Vitamin D and calcium to aid a healthy balanced lifestyle. Activate is suitable pre and post workout and between meals when required.
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What You'll Need
A workout partner and a ball. Suitable balls for this workout include a basketball, a football, or, at best, an Active Woman gym ball.
The Exercises for the Workout
Exercise No 1: Medicine-Ball Over-and-Under
Time: 0:00-1:00
Muscles targeted: Back, glutes, hamstrings
Stand with feet shoulder-width apart, facing partner from about 1 foot away. Hold the ball at chest level. Squat down and pass the ball to partner through your legs. Stand up and extend arms overhead; take the ball. Repeat for 30 seconds, then switch so partner passes first.
Exercise No 2: Tandem Squat
Minute: 1:00-2:00
Muscles targeted: hips, glutes, quads
Stand facing partner, feet shoulder width apart; grasp forearms. Walk back until arms are fully extended. Lower into a squat, with upper body lifted and knees right over ankles. Hold for 5 seconds. Squeeze glutes to lift up.
Exercise No 3: Supported Pike Bridge
Minute 2:00-3:00
Muscles targeted: back, glutes, hamstrings
Sit back-to-back: legs out, shoulder blades drawn together, abs engaged and spine tall. Clasp hands. Press into heels and lift hips, making a diagonal line with your body; rest upper back on partner's shoulders. Hold for 5 seconds, lower. Switch. Keep alternating.
Exercise No 4: Single-Leg Low Fives
Minute 3:00-4:00
Muscles targeted: hips, glutes, thighs
Stand facing partner, 3 to 4 feet apart. Raise left foot; partner raises right. Bend forward at the hips, keeping backs straight. Give a "low five" below the knees, then stand tall, still on one leg. Repeat for 30 seconds. Switch legs.
Exercise No 6: Medicine-Ball Tandem Push-Up
Minute 4:00-5:00
Muscles targeted: chest, core
Begin in full push-up position, facing partner. Put your right hand on a ball. Lower into a push-up together, bending elbows 90 degrees. Return to start. Roll ball to partner; she puts her right hand on it. Do another push-up. Repeat on left. Continue, alternating sides.
Muscle Recovery
Working out and exercising is a great way to stay fit and healthy. However, any form of exercise requires effective nutrients to help you recover effectively. Our Active Woman Activate is an effective women's protein powder, which will help build lean muscle and tone. It also contains Vitamin D and calcium to aid a healthy balanced lifestyle. Activate is suitable pre and post workout and between meals when required.
Follow us on social media
For the latest Bio-Synergy news and updates, don’t forget to follow us on Twitter, Like us on Facebook and subscribe to our YouTube channel.
