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When
the alarm goes off at 6 a.m., getting out of bed and heading
to the gym may seem like an impossible task. Good news! Recent
studies have found that exercising with a partner boosts
motivation — and it’s more fun than doing it alone.
Ivy
Ingram Larson, the West Palm Beach, Fla., trainer and star of
the "Full Fitness Fusion" DVD, created this partner
workout. Larson suggests moving quickly between exercises in
order to keep your heart rate elevated. Repeat the circuit
three times.
Medicine
ball toss
Face
your partner while standing 6 feet apart. From a standing
position, toss a weighted medicine ball (4 pounds is good for
beginners) to your partner, who will catch it while moving
into a squat, thighs parallel to the floor. Your partner
should toss the ball back to you while rising into a standing
position. Each partner should throw and catch the ball 20
times.
Airplanes
holding hands
Stand at
your partner’s side with both hands outstretched to your
sides. You should be far enough away from your partner that
only your hands are touching. Hold one of your partner’s
hands while you both face forward, looking in the same
direction. Both of you should lean forward at the same time
while raising your innermost legs up and back. Stretch the leg
up and back until your chest, abdomen and innermost legs are
parallel to the floor. Hold this position for 3 seconds before
returning to an upright position. Repeat 10 times before
turning to face the other way to exercise your other leg.
Arm
resistance shoulder toning
Facing
your partner, stand arm’s length apart. Raise your arms to
shoulder level in front of your body at about 45 degrees. Your
hands should face the floor. Start by having your partner push
your arms down by placing pressure on the back of your hands
and wrists. Actively resist your partner’s efforts so that
it takes about 3 seconds for your arms to be down at your
waist level, and then start raising your arms against your
partner’s continued pressure for 3 more seconds until you
are back at shoulder level. Repeat this 10 times before
switching positions and letting your partner do 10
repetitions.
Tip-toe
squats
Face
each other with your arms fully extended in front of you,
holding hands with your partner. Both should be standing on
tiptoes and holding that position for 3 seconds. Next, both
should drop into a chair position by bending your knees,
squatting down and pushing your behind backward until your
thighs are parallel to the floor. While doing this, you should
still be on your tiptoes holding hands. Hold the chair
position for 3 seconds before lifting back up to the starting
position on your toes. Repeat 10 times.
Single-leg
bridge with foot press
Lie on
the floor on your back in a straight line so that your feet
touch your partner’s. The sole of your right foot should
touch the sole of your partner’s left foot. Lift your right
foot and your partner’s left foot about 2 feet off the
floor. Keep your left leg bent to allow you to push your body
off the floor into a bridge position. Your thigh, abs and
chest should form a straight line with your lower back, and
your glutes should be off the floor. Your partner should be
doing the same thing using his opposite leg. Keep your right
leg engaged by actively pressing into your partner’s left
foot as your raise and lower your body from bridge position to
floor position 10 times, holding the bridge position for 3
seconds with each repetition. Then switch feet and work the
other side 10 times.
Couple’s
hamstring and bicep curls
Lie on
the floor face down. Your partner should kneel on the floor on
a mat, rug or towel, just behind your feet and grasp the back
of your ankles as you raise your feet toward your back while
keeping your knees on the ground. Stop the motion once your
lower legs are perpendicular to the floor. Your partner should
actively resist this movement. It should take about 3 seconds
for your feet to travel from the floor to the upright
position. Once at the top, your partner will start to actively
pull your ankles and feet back down to the floor as you resist
the effort for 3 more seconds. Your partner should remain
kneeling on the floor so biceps and arms are working. Repeat
10 times, then switch.
Single-leg
squats
Face
your partner and extend your arms toward each other so you are
holding hands. Lift your right foot while your partner lifts
his left foot until both of your thighs are parallel to the
floor and your toes are touching each other’s. Squat with
the other leg, trying to get as low as possible. Stay in the
low squat for 3 seconds before lifting back to upright
position. Keep your toes touching each other’s and continue
holding hands the entire time. Do 10 repetitions per leg.
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