FITNESS
FOR TWO
Written By Cheryl Broughton, C.P.F.T., N.A.S.M., A.C.E., A.F.F.A. Host
of The Fitness Edge.
FITNESS
FOR TWO
Physicians
say it's good for the body, Therapists say it's good for the mind and
soul. "All I know is that I feel so much better after we do it,"
says Melanie Hunter, head of sales. "It's the best thing we've
ever done for our marriage and it's cheaper than a therapist."
Just what is she referring to -- you ask? Massage? Yoga? Meditation?
Nope. Melanie is talking about just good ole' exercise - but with the
one she loves - her husband. She's been working out with her spouse
once a week, every week for the last 2 years. "We make this our
heart to heart time to get things off our chest about our marriage,
our kids and work," says Melanie. "I workout with my friends
on the other days and dedicate at least one day week for us to go walking,
bike riding and so on. The best thing is: on the days that I don't feel
like exercising, he is always there to encourage me to workout and I
do the same for him when he is having one of those days."
It
takes two to follow through
Melanie and her husband are not the only ones who have seen the benefits
of working out with a partner. In fact, recent studies have proven that
those who consistently workout with a partner have about an 80 percent
follow through rate verses the person who usually works out by himself
or herself. Following through means you'll exercise more often, which
in turn, means you'll burn more calories and will lose those unwanted
inches!!
So,
what are you waiting for? Grab a workout partner and get going!! Whether
you choose to exercise with your spouse, a family member or a friend,
having a workout partner is one of the best ways to stay motivated and
committed to your exercise program.
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. 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.
4.
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.
5.
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.
6.
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.
7.
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.
8.
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.
9.
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.
10. 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.
Resistance bands and Medicine balls are available through SPRI Products
(1-800-222-7774 www.spriproducts.com) or may be found in the Santa Clarita
Valley at THE FITNESS STORE located at 25939 The Old Road, Stevenson
Ranch, CA (661-255-3733 or www.FitnessStoreCa.com)
Cheryl Broughton, Host
of The Fitness Edge Health & Fitness Show, is an International Health
and Fitness Expert who conducts Mind & Body Fitness Seminars throughout
the world.
For more information,
call 1-888-671-6500 (Toll Free) or www.Efitnessedge.com.