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Partner Workout

by Sárka-Jonae Miller
See more articles by Sárka-Jonae Miller

(The Best Years in Life) Somedays you need someone else to help motivate you to wok out and other days you simply want something completely new. Fix both problems with a partner workout. This routine requires another person but no more equipment than a medicine ball, allowing you exercise in a gym or get a change of scenery by going to a park.

Twist and Pass

This move will work your core with a focus on the obliques. You’ll need your partner and a medicine ball. There is both a standing and seated variation of this move. The seated variation is more difficult. For the standing version, begin back to back with your feet about shoulder-width apart and one of you holding the medicine ball with both hands at chest height. Contract your abs and turn to the side to pass the ball to your partner. Then, turn to the other side to receive your partner’s pass. Continue to move the ball around the two of you in a small orbit. Aim for two 20 repetitions, 10 in each direction.

For the seated version, sit side by side, knees bent and feet flat on the floor. Allow a little distance between you. Complete a Russian Twist by moving the medicine ball to your side away from your partner and then twisting the other way to move it to the side with your partner. At the side with your partner, toss the ball to them and have them repeat the move before tossing the ball back to you. Perform 10 to 20 reps total.

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Partner Decline Pushups

This is a tricep, anterior deltoid, and chest focused move for both partners. You will take turns with one partner doing decline push-ups while the other partner holds their ankles, providing the lift needed to make them decline push-ups. Begin with one partner on the floor in plank position. The other partner should bend down, keeping their core and glutes engaged, and grasp both ankles. Then they should lift their partner’s feet into the air so they can begin completing decline push-ups.

How high you lift the feet will affect the difficulty, so you may need to experiment a little to find the height that challenges both of you. Once one of you has completed at least 10 push-ups, switch positions and repeat with the other partner.

Lunge and Toss

This is a great total-body move for both partners that requires only a medicine ball and a little space. Stand several feet apart, facing each other with one person holding the medicine ball. That person begins with a front lunge by stepping forward with one foot, and then lowering the body into a lunge position until the front thigh is parallel to the ground. Be sure the forward knee stays in line with the foot, and lunge as low as possible.

As you lower into lunge position, use both arms to perform a chest pass with the medicine ball. Holding the ball at chest-height, push both arms forward and release the ball. Return to the starting position and prepare to catch the ball when it is tossed back. The catching partner should always have both feet firmly planted and catch the ball away from their chest to prevent injury. Alternate legs and take turns lunging and tossing. Each person should perform five to 10 lunges per leg.

This workout is ideal if you and your partner are similar in strength, size, and stamina – but it is not mandatory. It is possible for one person to do fewer decline push-ups and an easier angle than their partner, but the medicine ball exercises work best if one partner is not significantly stronger than the other. Use a light enough weighted ball that the weakest partner can safely use. Aim for two to three sets.

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See also:

Intermediate Core Blasting Routine

Total-Body Medicine Ball Workout

Workout With A Pillow

Having a Ball with a Bosu Series – Cardio Workout


About the Author

Sárka-Jonae Miller is a health and fitness expert. She began working in the fitness industry in 2000 while pursuing a BS in journalism at Syracuse University. She became certified as a personal fitness trainer and group exercise instructor in 2003. She has also received training in massage therapy. Sárka also writes fiction. She is the author of the chick lit novel, Between Boyfriends. Get more health and wellness tips on Sárka's Natural Healing Tips blog or join her on Facebook and Twitter.



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