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Along with the motivation, working out with a friend or spouse makes you much more accountable. These buddy exercises provide a terrific workout for both of you, simulating gym equipment movements by using each other’s body resistance. This portable workout can go anywhere and it’s a fun way to enhance your fitness. In fact, laughing for 15 minutes burns up to 50 calories on its own, so keep up your humour as you do these exercises!
A partner roughly the same height is best suited for these exercises, and be sure you both can commit to the same workout schedule. |
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Exercises
The squat (strengthens your glutes, hamstrings and quadriceps. Replaces a smith or squat press.) Stand arms’ length apart, feet forward, hip width apart, back straight and weight firmly over heels. Grasping partner’s hands for balance slowly squat as if sitting in a chair. When thighs are parallel to the floor pause one second, and then pull on each other’s hands for leverage to stand up. Start with 12 reps, work up to 20. Advanced: single-legged squats.
Human leg press (works the whole leg. Replaces the leg press.) Partner 1 lies on the floor arms spread out to sides. Pull legs into chest, upper thighs resting on the abdomen and feet facing the ceiling. Partner 2 places hands on soles of feet, extends legs back and leans full weight onto the soles. Partner 1 flexes hips, extends knees until knees are just short of complete extension raising partner 2 to a 45° angle. Slowly return to starting position. Start with 12 reps, work up to 20 and switch partners.
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 Back hyperextension (develops lower back, glutes, hamstrings and abdominal muscles. Replaces the rear hyperextension machine.) Partner 1 kneels on the floor. Partner 2 firmly holds shins by sitting on them. Fold arms across chest, keep back straight, engage your core muscles and slowly lower to a 45° angle. Pause for one second. Keeping core engaged slowly return to the starting position. Start with 12 reps per partner and switch.
Assisted back row (works the back of the shoulders and upper back between the shoulder blades. Replaces the back row machine.) With one partner lying on their back, legs out with bent knees, feet on the floor and arms up in front of chest, and other partner standing over and clasping their hands, have seated partner pull themselves up squeezing shoulder blades into a back row and then release back down. Keep hips down on the mat to begin with and progress to lifting whole body off of mat and then one leg lifted. Return to upper position and repeat 12 times to start with per partner and switch.
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Leg extensions (works the quadriceps or front of the thighs. Replaces the leg extension machine.) Lay on floor knees against chest and place soles of feet against one another. Hands to the side on the floor for support. Push out against partner’s feet raising legs until fully extended. Supply gentle resistance against each others feet until knees are back against your chest. Start with 12 times and switch partners.
Push ups with high-fives (engages the pectoral muscles, front of shoulders and stomach muscles. Replaces the chest press.) In push up position, perform a push up and on the way up, ‘high five’ your partner’s alternate hand. Return to start and do the other side. Perform 12 alternating to begin with and work up to 20, then switch partners. Start this program doing all of the exercises one time; progress to two then three sets of each. Switch partners after every exercise. Keep the pace up, no rest between exercises. Increase the number of reps as you get stronger and need more challenge. Do the routine two to three times a week in addition to cardiovascular workouts, such as walking or cycling, at least 30 minutes four to five days a week. H&L
Cherilee Garofano of Envision Wellness, a corporate and in-home holistic nutrition and training company. 2276 Queen St. E: 416-200-1501; www.envisionwellness.ca
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