Wednesday Workout Tip: Get sweaty with a partner
Hola! We have once again reached another Wednesday. It seems that I haven’t provided you with a substantial workout tip in quite some time and for that, I apologize.
Today, I challenge you to ask a colleague, friend or your partner to join you in a 15 minute resistance training session. This could happen at lunch, after work, before dinner, after dinner; seriously, the options are endless.
To ensure a successful workout, I would encourage you to follow the steps below.
1. Find a buddy (one that is going to challenge you).
2. Get changed (or not). This decision completely depends on your tolerance for dress-shirt-sweaty-armpit-sensation for the rest of the day.
3. Grab a glass of water; you’re ready.
So now for the exercises:
1. Body-weight squat. Stand facing your partner at arm’s length and feet slightly wider than hip-width apart. Grasp your partner’s forearms. Whilst maintaining a secure grip, lean back slightly as you both squat down until your thighs are about parallel to the floor. Pause for three seconds (grimace), then slowly return to the starting position. Repeat 12-15 times (challenge yourself).
2. Reach-and-touch plank. Lie on your stomach, facing your partner. Keep elbows under shoulders, palms flat on floor, and toes tucked under. Using your abdominals, elevate your torso and reach forward with your right hand to touch your partner’s right hand. Switch arms. Make sure your butt is in line with your back and legs. Lower yourself to the ground and repeat another 12 times. Make sure you are engaging your abdominals!
3. Split lunge. Stand facing your partner at arm’s length, grasping forearms. Stagger your feet, left foot behind right. Slowly bend your knees into a lunge position, so that your right thigh is parallel to the floor. Pause for three seconds (grimace) and return to starting position. Complete 12 reps for each leg (yes, that is 24 in total)!
4. Push-up with shoulder tap. Face your partner in a modified push-up position. Bend your arms and lower your upper body to the ground. Push back up to starting position, lift your right hand, and tap your partner on the left shoulder. Complete 12 reps, switching hands each time.
5. Dynamic lunge. Stand facing your partner at arm’s length, clasping hands between you (this would be a nice time to tell your colleague, friend, or love what a great person they are). Lunge forward with your right leg as your partner lunges backward with her/his left leg. Reverse the motion, lunging backward with your right leg as your partner lunges forward with his/her left. Complete 12 reps, then switch the legs, repeat.
Sound fun? I am going to ask my friend tonight if she would like to try this after our walk. We tried Pilates last Friday and my goodness, it is HARD! I was an absolute wreck compared to her!
Good luck and be sure to challenge yourself. You should definitely have dress-shirt-sweaty-armpit-sensation going on after this workout.
Real Simple Magazine. November 2011.