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.

 

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