10 FUN EXERCISES TO DO WITH YOUR BUDDY/PARTNER!

Warm ups prepare the body for exercising, helps prevent injuries and allows you stretch with greater ease.

Walk, jog or do the ball drill below for 5 minutes, begin your stretches for the upper and lower body, then go into your workout.

Lastly, end your workout with a cool down and stretching exercises.

Consult your physician before beginning this or any exercise program.

1. SOCCER BALL DRILL (great warm up exercise)

Both partners stand between two cones placed at opposite ends of each other. Partner (2) turns her foot sideways and kicks the ball (using the inside of the foot) through the center of the two cones at the other end.

Partner (1) tries to keep the ball in motion by kicking it back to partner (2) as soon as it rolls through the cones. Continue passing back and forth. Do three sets of 10 kicks.

Space the cones out according to your experience level. Beginners need less distance between partners, advanced needs more space.

2. JAB AND CROSS (great exercise for cardiovascular workout)

Partner (1) stands in a split lunge (for stability) with punching mitts open while Partner (2) throws a jab and a cross. Partner (2) should keep both feet pointing towards 11:00 o'clock or 1:00 0'clock while throwing punches (to protect the joints).

Remember to pull abs in tight, lean slightly forward at the waist with a flat back, breathe in through the nose and exhale through the mouth.

Do three sets of 8 repetitions on each side. Switch positions. Beginners should seek the advice of an experienced instructor for further tips proper form and technique.

3. BATTLING ROPES (cardio workout)

Partner (1) stands while the other partner (2) some distance apart. It works each arm independently and keeps your muscles under tension for extended periods.

You can do both rope waves or rope crossover. Keep doing with both arms for 1 to 2 minutes to make your your routine workout more energetic and healthy. 

You can also join Nesta Certification for battling ropes coaching where you will not improve yourself both mentally and physically but also build your career in this field. 

battling-ropes-coaching-program

4. MEDICINE BALL SQUAT (works quadriceps & hamstrings)

Partner (1) stands up and tosses the ball to Partner (2). As partner (2) catches the ball, she lowers her body into a split lunge until her knee almost touches the ground. Partner (2) tosses the ball back to partner (1) who then goes into a split lunge.

Continue passing back and forth making sure not to let the knee pass beyond the toes - keep the knees bent at a 90-degree angle. Do two sets of 10 repetitions on each leg. Beginners use a basketball, more advanced use a medicine ball of 6 to 10 pounds.

5. ASSISTED CHINUPS (works the shoulders, back & triceps)

Start with partner (1) hanging from a bar while partner (2) holds her at the ankles for support and balance. Partner (1) bends her arms out at a 90-degree angle and pulls up by using the strength in her upper back.

Try to raise your body at or above the bar. Perform as many pull-ups as possible (in correct form) even if it is just one, then switch positions.

6. CHEST EXERCISE (works pectorals)

Partner (1) stands in a lunge behind Partner (2). Partner (1) holds the band shoulder width apart while Partner (2) presses the her arms forward while keeping her back flat and bent forward at the waist.

Perform 3 sets of 10 repetitions, and then switch positions. Beginners use a light/thinner resistance band, more advanced use a stronger/thicker band.

7. TRICEP EXTENSION (works triceps)

Both partners stand in a split lunge while facing each other. Partner (1) holds the band in the middle while Partner (2) leans forward at the waist with a flat back and pulls the bands straight out to the sides.

Perform 3 sets of 10 repetitions, and then switch positions. Beginners use a light/thinner resistance band, more advanced use a stronger/thicker band.

8. MEDICINE BALL TWIST (works the back and abs)

Both partners sit up tall and back-to-back. Partner (1) twists to the left and passes the ball to partner (2) who twists to the right.

Both partners continue twisting left and right while passing the ball in a full circle. Perform 2 sets of 10 repetitions, and then switch directions. Beginners use a basketball, advanced use a medicine ball of 3 to 8 pounds.

9. PUSH UPS WITH MEDICINE BALL (works chest arms & shoulders)

Partner (1) places his hands a little more than shoulder width apart and elbows bent, slowly lowers half way and then returns to starting position.

Partner (2) holds medicine ball stationery while partner (1) raises and lowers his body. 

Partner (1) should keep abs contracted and head in neutral - not hyper extended up or down. Perform 3 sets of 10 repetitions, then switch.

Beginners can do push ups with knees on the ground (a.k.a girl push ups), more advanced can do them with toes on the ground, crossed at the ankles or with a medicine ball of 6 to 10 pounds.

10. ASSISTED SQUATS (works the quadriceps and hamstrings)

Partner (1) stands with feet a little more than shoulder width apart to make a sturdy base. Partner (2) stands with front foot firmly planted on the ground while keeping the back leg in the air.

Partner (2) then lowers into a one-legged squat while bending forward at the waist with a flat back.

Partner (2) holds the other partners hands for balance. Do two sets of 10 on each leg, and then switch positions. Beginners should keep both legs on the ground while lowering into a split lunge.

Bonus: MEDICINE BALL AB TOSS (works the abdominals)

Partner (1) stands while the other partner (2) lies on their back. Partner (2) lifts up into a crunch while tossing the ball up to partner (1) and then returns back down to the ground in the starting position.

Perform 3 sets of 10 repetitions, and then switch positions. Beginners use a basketball, more advanced use a 6 to 10 pound medicine ball.


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