Our Back to Fitness Challenge continues with four weeks remaining. I hope you’re still going strong! If you need a little extra motivation, I suggest you bring a friend to your next workout. Rather than walk on a treadmill side by side, try some of these more interactive exercises.
V-sit with twist and medicine ball pass
Setup: Sit face to face, knees bent and ankles interlocked. One person holds the medicine ball in both hands below chest.
Move:
- Both partners: recline into a v-sit. Keep spine long, brace core and lean back just far enough to feel your abs engage.
- Partner two: hold the v-sit while the other person performs the twist.
Partner one: twist and tap ball to floor on the right, twist back to centre, repeat to the left. - Partner one: pass the ball to partner.
- Repeat steps two-four times, this time partner two does the twist and tap with the ball.
Sets and reps:
- Three sets
- Each partner gets the ball five times per set
- Rest 20 seconds between each set
Crunches and calf raises with medicine ball pass
Setup: Partner one: holding the ball at chest, lie back with knees bent and feet on floor. Keep abs braced.
Partner two: facing partner one, stand fit hip-width apart.
Move:
- Partner one: crunch up, at the top throw the ball to partner 2 and then lower down.
Partner two: catch the ball and then raise your heels off the floor and the ball over head. Lower heels to floor and arms to chest and throw the ball back to partner one. - Partner one: crunch up to catch the ball, lower down with the ball.
- Partner two: raise heels and reach arms over head and then reset to catch the ball.
- Repeat eight times and then switch places.
Set and reps:
- Four sets (two each)
- Ten crunches per set
- No rest periods between sets
High-five push-ups
Setup: Both partners get into a plank position with wrists wider than shoulders, head-to-head. Choose your level of difficulty: toes or knees. You and your partner can be at different levels.
Move:
- Perform one push-up.
- Maintain plank position with hips square to floor and give your partner a high five.
Note: partner one high fives with right hand and partner one with the left. - Repeat alternating high-five hands.
Sets and reps:
- Two sets
- Ten push-ups per set
Back-to-back squats
Setup: Both partners stand back-to-back, feet forward and wider than hips. Your backs should be lightly pressed together.
Move:
- Squat down together (step your feet forward if you need to adjust yourself into a better position).
- Step your feet out, out, in, in (partner one starts with right foot and partner two with the left).
- Press up to standing.
Sets and reps:
- Three sets
- Ten reps per set
- Alternate starting leg per set
Body drag
Setup: Place down two markers (cones, dumbbells, water bottles, or anything you have handy) five metres apart. Start at the first marker.
Partner one: stand behind partner two and hook your arms under partner two’s underarms.
Partner two: lean back against partner two and stick your legs out. Toes are up and heels dig down (this will create more resistance for partner one).
Move:
- Partner one: brace your core and bend your knees and then walk quickly backwards, dragging partner two until you both pass the second marker.
- Partner two: dig your heels to challenge partner.
- Switch places with your partner.
Sets and reps:
- Two sets each
- Drag partner from marker one to marker two to complete a set
Work together as a team, push your limits and cheer for one another. You can work harder and reach your goals faster when you exercise with a buddy. See if you can find other ways to make some of your favourite workout moves more interactive. Let us know what you and your friends do to make your workouts more motivating and fun! Oh, and don’t forget to warm-up before you workout and to stretch when you are done.
If you missed previous Back to Fitness challenge posts find them here: Part 1, Part 2, Part 3.
Katya Mohsen is a personal trainer with over 10 years of experience in fitness and sports training. Catch her practical fitness advice Thursdays on Slice.ca.
