International Friendship Day - Train Together, Gain Together
We all know how hard it can be to stick to a workout regime, and all of the excuses that can stop you from training.
Well how about if you had to give those excuses to your friend? Did you know that if you train with a mate you're much more likely to stick to that regime and you'll also work harder and push yourself further? I bet you'd think twice about letting them down now because your gym kit is in the wash!
There are loads of benefits that training with a partner can bring. You can try out new exercises, boost each other's confidence and catch up on the goss whilst you burn calories! Plus it can be loads more fun and create some healthy competition between the two of you!
We've put together this partner workout that you can do anywhere so not having a gym membership is one less excuse! Make sure you warm-up for 5 minutes to get your joints mobile with some jogging on the spot and use a resistance band to open out the upper body.
Perform each exercise for 12 repetitions or 30 seconds as stated and repeat as many times as you can for 30 minutes. You can always hold hand weights on most of the exercises too to make it more challenging.
1. Resisted high-knees
30 seconds each and then swap over: Hold the band at your hips, stand tall, keep the shoulders back.
2. Squat see-saw with resistance band
12 squats each: Keep the band tight, make sure the knees don't go over the toes when you squat and keep the arms straight.
3. Back to back wall sit
30 seconds: Backs flat together, thighs parallel to the floor and keep looking forward.
4. Side lunges
Alternate, 6 each side: make sure the knees don't go over the toes on the bent leg and the other is kept straight.
5. Push ups with high 5
12 repetitions: Either on your toes or on you knees, keep looking forward.
6. Walking lunges
Alternate, 6 each leg and then reverse: Start facing each other. One partner does forward walking lunges whilst the other goes backwards, thigh parallel to the floor, knee as close to the floor as possible.
7. Push ups with squats
12 repetitions and then swap over: Whilst you squat keep the thighs parallel to the floor and sit back into the heels.
8. Sit-ups and long arm plank
12 sit-ups and then swap over: Don't strain your neck on the sit-ups and keep the core tight on both exercises.
9. Arabesque leg lifts
Alternate, 6 each leg: Don't arch the back, keep looking forwards and point the toes.
Don't forget to cool down and stretch at the end for at least 5 minutes.