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LIFESTYLE

7 Workouts You Can Do With Your Partner At Home

👉Even if gyms are closed due to the corona virus pandemic, you can make fitness part of your🏋️ lifestyle at home by working out with a friend, sibling or partner.

Partner workouts are generally a fun way to spend time together,👌 bond and push each other to achieve your goals.❣️

🤗Do not forget to warm up before these exercises and to do some cool down stretches🤸 straight after.

👉And remember, build up slowly, because some of these drills are tough!✊

1. JUMP SQUAT WITH CLAP

7 Workouts You Can Do With Your Partner At Home
  • Begin standing side by side, one meter apart, facing opposite directions.
  • Go into a low squat at the same time.
  • From the bottom of the squat, simultaneously jump up.
  • During the jump bring your arms overhead and clap your inside hands together at the height of your jump.
  • Land into a squat again.
  • Do 12 times, then switch sides.

2. WHEELBARROW PUSH-UP WITH SQUAT

7 Workouts You Can Do With Your Partner At Home

For this exercise decide who is partner A and who is partner B.

  • Partner A positions themselves in a high plank: arms straight, wrists in line with shoulders and core engaged.
  • Partner B stands at Partner A’s feet, facing the same direction.
  • Partner B safely holds then lifts Partner A’s ankles one at a time – at this point Partner A is in a “wheelbarrow” position.
  • Simultaneously: Partner A lowers into a push-up (maintaining strength and stability) and Partner B lowers into a squat (while holding Partner A’s ankles).
  • When Partner A pushes up and returns to the starting position, Partner B stands.
  • Do 12 reps (repetitions), then switch roles.

3. BODYWEIGHT SQUATS

7 Workouts You Can Do With Your Partner At Home
  • Partners stand facing each other at arm’s length with feet hip-width apart.
  • Grasp each other’s forearms and grip securely.
  • From there lower into a squat position (send the hips back, bend both knees equally and engage the core).
  • Hold the squat position for about three seconds, then return to starting position.
  • Do 12 reps.

4. SIDE PLANK WITH ROTATION AND CLAP

7 Workouts You Can Do With Your Partner At Home

For this exercise again decide who is partner A and who is partner B.

  • Begin back to back in a side plank position.
  • Partner A supports their weight on their right hand (feet stacked with right foot on the bottom) and left hand extended straight up.
  • Partner B supports their weight on their left hand (feet stacked with left foot on the bottom) and right hand extended straight up.
  • Both individuals are to engage their core and lift their hips.
  • Partners tap hands together overhead.
  • Partners bring hands down across front of body (rotating slightly) to tap hands together underneath their torsos.
  • Do 12 reps, then switch sides.

5. PUSH-UP WITH SHOULDER TAP

7 Workouts You Can Do With Your Partner At Home
  • Begin facing each other in a high plank position.
  • Perform a push-up simultaneously (keep legs straight and engage the core).
  • At the top of your push-up position, lift the right hand and tap your partner’s left shoulder.
  • Do 12 reps while alternating the shoulder that you tap after each push-up.

For this exercise, the following accommodation can be made for those who struggle with high plank push-ups:  you can perform the push-up on your knees.

6. SQUAT HOLD WITH HIGH KNEES

7 Workouts You Can Do With Your Partner At Home

Again decide who is partner A and who is partner B.

  • Partner A lowers into a squat position and extends both arms straight out.
  • Partner B lifts knees high, trying to get each knee to the height of Partner A’s arms.
  • Partner B performs high knees by running in place, drawing knees up toward chest (engage the core and keep the back straight).
  • Repeat for 30 seconds, then switch roles.

7. REACH-AND-TOUCH PLANK

fitness plank push up - 7 Workouts You Can Do With Your Partner At Home
Image: Luis Quintero/Unsplash
  • Partners begin facing each other in a high plank position (at least one meter apart).
  • Both partners simultaneously lift their right hand and reach out across to tap the other persons hand.
  • Do this for 30 seconds while alternating between opposite hands.
Categories
LIFESTYLE

5 WAYS TO REACH YOUR BODY GOALS

by Denice Pine
1 minute read

1. Stay hydrated:

In winter we drink much less water and guess what? we get dehydrated.. People do not realize that dehydration masks itself as hunger and as a result we eat to quench the “thirst”. So whenever you feel hungry , drunk some water first. You will be surprised.

2. Reduce carb intake:

It’s winter , you are bound to do much less hence won’t burn most of the energy you take in from your food. With that said, eat more protein and vegetables to keep your weight steady or to even drop it.

denice gym

3. Exercise:

30 mins a day can really help you reach your goal . It doesn’t sound like much but it goes a long way .

4. Prepare mentally:

Mental wellness is something that is taken for granted by so many. What we don’t realize is the fact that our bodies respond to our mind. What we think we are what we become. With that said, do Yoga it will help you meditate.

5. Buddy system:

It works. Team work makes the dream work. Become accountable to the next person and that way you will never miss a days session.

Add these 5 tips to your lifestyle this winter and see how it will bring positive change