Waiting for a mate? 6 Exercises You Can Do With Your Besties
Do
you want to be healthier and fitter? Then phone a friend! Research reveals that
having a like-minded buddy / new bestie / sister / partner / flatmate /
workmate who joins you ‘In Real Life’ on your fitness journey and encourages
you to succeed is an instant mood-booster and one of the best ways to stay
motivated and reach your goals.
Here
we explore six exercises to do with a partner. Remember to cheer each other on,
keep the laughs flowing and hold each other accountable. It’s also important to
learn the correct techniques and be aware of the pace and capacity you can
personally handle, to avoid the risk of injury. Ask a qualified personal
trainer at your gym to teach you how to exercise safely and get the most value out
of each workout.
- Pull-ups: Strengthen your back muscles with this
simple exercise that’s perfect for partner workouts. Encourage each other and
track your individual progress as you try different challenges, such as
increasing the number of reps, decreasing the time to finish a set or trying
different variations like the wide grip, close grip or assisted pull-ups.
- Partner-Assisted
Squats: This is a
popular gym workout for buddies because it’s fun and targets multiple muscle
groups, primarily the lower body. Stand facing each other with your feet
shoulder-width apart and then grasp each other's forearms for stability. Together,
squat down, ensuring your knees stay in line with your toes. Feel the added
resistance from your partner’s arms which helps to intensify the exercise. See
if you can stay focused and resist the urge to laugh as you stare into each
other’s eyes on the way down and up!
- Plank
High-Fives: High-five…and
don’t leave me hanging! This exercise challenges you and your fitness friend to
stay in sync while building your core strength, balance and coordination. To
start, face each other in the plank position, with forearms on the ground,
shoulder-width apart. As you hold your strong plank, lift your right hand and
reach for a high-five with your partner’s right hand. Then switch to the left
side. Repeat!
- Medicine
Ball Throws: To build
upper body and core strength, and improve hand-eye coordination, try this
medicine ball exercise with a buddy. Stand a few feet apart from each other and
throw a ball back and forth, engaging your entire body to avoid injury. Mix
things up from chest passes to overhead throws to rotational throws, then
gradually build the speed to test reflexes!
- Bench
Press: The classic
bench press exercise targets the chest, shoulders and triceps, and requires a
friend to spot you for safety. To begin, it’s worth asking a qualified trainer
to demonstrate the safest technique for performing a bench press and advise the
safe starting weight you and your bestie can each individually handle.
- Russian Twists: This seated floor exercise is more fun with a friend pushing you on to maintain balance and speed as you build your oblique and core muscles. To start, sit facing each other with your legs in front and knees bent. Hold a medicine ball or dumbbell and twist your torso from side to side, passing the weight to your buddy.
There are so many benefits to exercising with a partner, so join a gym with your bestie and get started with these fun and challenging exercises! You’ll soon reap the health rewards of building a consistent, safe and positive fitness routine – and you may even strengthen your friendship too.
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