Partner Exercises – Getting Fit for Fall

The more the merrier they say – want to make exercise more fun and engaging? Everything is better with a buddy – so grab a friend, and get started on these partner exercises!

Partner Leg Raise

   Partner Exercise Leg Raise 2
Muscles Worked: Rectus abdominis, external obliques, internal obliques, hip flexors

  • Lie down on your back, and grab your partner’s exercises as shown
  • Keeping the legs straight, raise your legs towards your partners hands
  • Your partner will catch your legs and push them back towards the floor – your job is to keep your feet from touching the floor
  • To change the difficulty, you can ask your partner to push harder or lighter
  • To mix it up and focus more on obliques, you can raise your legs towards one shoulder at an angle – make sure you alternate on both sides!

Contraindications: Lower back pain/issues

Partner High Five Pushup

Muscles Worked: Pectoralis major, pectoralis minor, serratus anterior, rectus abdominis, transverse abdominis, obliques

  • Starting off facing your partner, perform a coordinated pushup with your partner
  • Once at the top, reach forward and “high five” your partners extended hand
  • Repeat the exercise, this time using the opposite arm for the high five

Contraindications: History of shoulder pain, issues with rotator cuff or biceps tendon, lumbar lordosis

Partner Wheelbarrow Squat and Pushup

 

   

 

Muscles Worked: Partner 1: Pectoralis major, pectoralis minor, transverse abdominus Partner 2: Gluteus maximus, rectus femoris, hamstrings

  • Start off in a wheelbarrow position as shown in the first image
  • As you go down for your pushup, your partner will go down for their squat
  • Come back into the starting position together
  • Make sure you alternate positions so each partner gets a turn to squat or do pushups!

Contraindications: Lower back issues, shoulder pain, rotator cuff or biceps tendon issues, injuries to the knee or hip joints

Resistance Band Sprint

 

Muscles worked: Partner 1: Gluteus maximus, rectus femoris, gastrocnemius, soleus Partner 2: Trapezius, rectus femoris

  • Putting the resistance band around your waist, have your partner resist and pull you back as you sprint forward
  • Your partner can “sit down” and pull back slightly as you sprint, pulling with the legs and leaning back into the pull with their weight
  • This exercise should be done in intervals of 30 seconds – switch with your partner after you had your turn!

Contraindications: Hip, knee, or ankle issues

Medicine Ball Slam

Muscles worked: latissimus dorsi, triceps, rectus femoris

  • Stand facing your partner
  • Taking a medicine ball, start with the ball above your head and slam it down on the ground so the ball bounces back towards your partner
  • Your partner will catch the ball, slamming the ball overhead so that it bounces towards you again
  • as you slam the ball, lower your body own into the movement as if you were sitting down

Contraindications: rotator cuff issues

Whats your favorite partner exercise? Let us know in the comments below!

Blog post written by James Hsin – Client Care Manager

jamesheadshot

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

 

This post has been developed by studio contributors which include Co-Op students, kinesiologists, therapists and our expert colleagues

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