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Female partner workouts

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H ow many times have you and a girlfriend reneged on plans to work out together? Too many to count? So look closer to home for motivation. Yes, that guy on your couch could help you stick with your fitness goals, and your relationship will benefit too! Find out how.

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29 Kick-Ass Partner Exercises

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That's the beauty of our partner workout: You'll not only spend time together, but you'll also exercise way harder than if you were going through the motions solo.

You can't flake," notes Barry Jay, a cofounder of Barry's Bootcamp , home to one of the most body-morphing workouts around, and a big fan of partner workouts. If you need more motivation, check out why having a workout buddy is the best thing to ever happen to your workout. But don't expect to be dishing about last night's date: Jay and fellow Barry's Bootcamp trainer Astrid McGuire created a fun but fierce head-to-toe routine that delivers fast results.

This partner workout guarantees to keep your muscles and your mind engaged from start to finish. You'll shed fat and sculpt firm muscles while moving back and forth nonstop between strength exercises and cardio bursts.

How it works: Warm up for five minutes on a treadmill at an easy pace, jog in place, do low step-ups, or jog around the block. Then do one set of each of the following partner workout moves in any order, changing it up every time. Rest only as necessary, and after every third move do a cardio interval see the final slide for a list of "Cardio Blast" ideas for this partner workout. If time allows and you're feeling supermotivated, add in a few more rounds of strength moves and cardio bursts.

Total Time: up to 30 minutes. Stand 1 foot apart, facing away from each other, feet wider than shoulder-width apart; partner A holds a dumbbell or medicine ball with both hands. Do 20 reps, then switch directions B passes weight to A between legs, and A passes weight to B overhead. Lie on right side 2 feet apart, parallel to each other and facing the same direction, with partner B in front and holding a 3- to 5-pound dumbbell in left hand. Lift hips so you're balancing on right forearm and on the side of right foot, feet stacked.

Extend left arm straight up in line with shoulder, palm facing forward. B lifts hips slightly and passes dumbbell underneath torso to A, who takes dumbbell in left hand and then extends arm back up again staying in side plank.

Partner A passes dumbbell back to B as B reaches under her body. Do 20 reps, then flip to left side so A is in front. Repeat, with A passing dumbbell back to B. Note: Only the partner in front passes weight under raised hips. Stand facing each other, 2 to 3 feet apart, with feet wider than shoulder-width apart and hands in fists next to chin. Partner A squats low while partner B brings right foot in toward left, then kicks right leg up and over A, finishing with feet wide. Partner A holds a medicine ball in both hands overhead.

Partner B lies on the floor with head near A's feet and grasps A's ankles. Partner B lifts legs toward ceiling as A straightens arms and then leans forward, placing ball between B's feet make sure ball is secure before letting go.

B lowers legs toward floor don't allow lower back to arch off floor , then brings them up to A again to complete 1 rep. Do 20 reps, then switch positions and repeat. Keep that medicine ball handy after this partner workout for these core-carving moves.

Partner A gets in plank position on hands and toes; partner B stands behind A and holds an ankle in each hand. Partner B bends over from hips, keeping arms straight, as A bends elbows and lowers chest toward floor. Stand back to back with feet shoulder-width apart. Partner A holds medicine ball in both hands in front of abs.

Partner A turns to right and passes ball to partner B as B turns to left; B then rotates to right and A to left, passing ball again. Continue for 30 seconds, then switch directions and repeat, with A turning to left first. Stand facing each other; partner A holds a medicine ball in both hands in front of chest.

Partner A lunges forward with right leg, passing ball to partner B as B lunges back with left leg, bringing ball toward chest.

B immediately lunges forward again with left foot, passing ball to A as A lunges back with right leg. Do 20 passes, then switch legs A lunges forward with left leg and B lunges back with right to start.

Partner A gets in plank position on forearms and toes, body straight from head to heels. Partner B stands behind A, feet wide and arms bent in front of chest, and lowers into a squat. Partner A jumps feet wide apart as B jumps feet together imagine hopping between your partner's feet , landing in a squat. B then jumps feet wide and squats again as A hops feet together to complete 1 rep.

Partner A holds a medicine ball in both hands and stands 1 foot from a wall with feet shoulder-width apart. A leans back and slides down wall into a squat until thighs are parallel to floor and knees are aligned over ankles. Partner A then raises ball overhead and holds it there, arms straight and both shoulders against wall.

Partner B stands 12 to 18 inches in front of A's feet, facing away, then squats and rests palms on A's knees, fingers facing forward. B does 20 dips while A maintains squat. Switch positions and repeat. Run or walk fast for 30 to 45 seconds, then recover for the same amount of time. Choose an intensity that's challenging. You have to do only three of these sprint intervals, so make them count.

No treadmill? No problem! Jumping jacks also work. Walk or run at a 1. Repeat for 3 minutes you should be close to your workout max , then reduce the incline every 30 seconds.

Repeat Challenge 1 or, holding a 5-pound dumbbell, do step-ups on a bench for 6 minutes, increasing the weight or the height each minute. Run or walk or do a combo as fast as you can for one mile. Take note of how long it takes so you can try to beat it the next time. Do it outdoors or jump rope for 8 to 10 minutes, counting revolutions per minute. Insert one of these cardio bursts every three moves of the partner workout to torch extra calories.

Join Now Log In. Search form Search Shape Magazine. What's better than workout endorphins? Scoring them with a friend. Catching up with your BFF is fun. Pushing each other to the next level?

Even better! You will need: Barbell, Medicine ball. Squat so you're butt to butt; then A leans forward and passes weight between legs to B. You both stand up; B passes weight back to A overhead to complete 1 rep. Side-Plank Pass. B squats low while A kicks one leg over B. Do 50 kicks total, switching legs every time or halfway through. Triceps Pass. Partner A lowers ball behind head, keeping elbows close to ears.

Wheelbarrow Push-Up with a Dead Lift. As A straightens arms, B stands up, keeping knees and back straight. Rotational Twist. Reps: 30 seconds per side. Med Ball Waltz. Double Jump.

Squat and Dip. B bends elbows and lowers into a dip, then presses up and repeats. Partner Workout Cardio Blasts A. Sprints Run or walk fast for 30 to 45 seconds, then recover for the same amount of time. Hill climb Walk or run at a 1. One-mile time trial Run or walk or do a combo as fast as you can for one mile. Reps: Insert one of these cardio bursts every three moves of the partner workout to torch extra calories. Comments Add a comment.

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10 Hard-Hitting Partner Workouts for Power Couples

Lauren Fisher and Rasmus Andersen are a dynamic duo that push and inspire each other to operate and excel at the highest competitive levels in their sport. Their partnership extends beyond the walls of the Box, and this helps them to pursue their goals together. Pick one where you can work together and encourage each other through the pain! Remember to wear the right gear for each workout and give yourself the best possible chance of success.

Some of these WODs allow partners to partition the work as needed while others require the work to be divided in a particular way. Upgrade to "Beastmode" to find the right workout faster Unlock more categories for 5x more workouts Unlock special filters gymnastics, weightlifting, cardio, upper body, lower body, etc. Everyone can preview all WODs sorted by "newest" for free.

Linda Melone is a seasoned writer and certified strength and conditioning specialist specializing in fitness and health. She also holds a B. Working out with a friend can keep you motivated, and the friendly competition may even make you work harder -- but only if you're quiet about it. A study shows an ideal partner is slightly more skilled than you and keeps verbal motivation to a minimum. Although it sounds counterintuitive, Michigan State University researchers discovered that the optimal workout partner is 40 percent more fit than the less-skilled exerciser and does not offer encouraging words, but simply exercises alongside their partner.

Partner/Team WODs

We know that exercise is an essential part of a healthy, balanced lifestyle, but often times we feel it could be more fun. Sometimes we just choose to tune out our surroundings by listening to music or watching whatever is on TV and sometimes doing this makes a lot of sense. However, partner workouts can also be a great source of motivation! In particular, partner workouts can be done with a friend, a trainer, or a significant other. The exercises in the partner workouts below help to strengthen and tone the entire body. In fact, in many of these exercises, partner workouts help to maintain the integrity of proper form and alignment! Check out this full body partner workout below.

Buddy Up With These 11 Exercises You Can Do With a Partner

Research shows that a workout buddy can help you work out more often — and the more encouraging they are, the better. Rackow P, et al. Received social support and exercising: An intervention study to test the enabling hypothesis. DOI:

Working out on your own can be boring. Training with a partner is a lot more fun and provides many other benefits.

It's the secret edge. The next-level tool. The simple yet effective strategy that can rev up your workouts and your results. The crazy-awesome supplement?

6 Full-Body, Fun Workouts to Do Anytime, Anywhere With a Partner

That's the beauty of our partner workout: You'll not only spend time together, but you'll also exercise way harder than if you were going through the motions solo. You can't flake," notes Barry Jay, a cofounder of Barry's Bootcamp , home to one of the most body-morphing workouts around, and a big fan of partner workouts. If you need more motivation, check out why having a workout buddy is the best thing to ever happen to your workout. But don't expect to be dishing about last night's date: Jay and fellow Barry's Bootcamp trainer Astrid McGuire created a fun but fierce head-to-toe routine that delivers fast results.

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Partner Exercises: 6 Best Abs Exercises with a Buddy

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Try these fast effective partner workouts for women. Grab a friend, sister, mother, and get moving. Follow along Oct 17, - Uploaded by Naomi Jade UK.

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8 Best Partner Exercises: How to Make Big Gains Together

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