>>>Hook Squats–targets glutes
. Stand back-to-back with your partner and get into squat position.
. Squat down together and walk clockwise (slowly) in a circle while still squatting.
. Once you’ve completed the circle, count to 20 and repeat in a counter clockwise circle.
. Do 3 sets.
>>>Alternating Box Jump–targets quads and hamstrings
. Face each other with a 6-10″ box between you and your partner.
. Take turns jumping on and off of the box in a squat position making sure to land lightly with each jump.
. If needed, you and your partner can join hands with outstretched arms for balance.
. Each partner jumps 15-20 times for 3 sets.
>>>Partner Push-Ups–targets chest, shoulders, biceps & triceps
. Start by lying with your stomach on the floor, elbows bent at 90 degrees and palms on the floor in a lowered push-up position.
. Have your partner stand over you and place hands on your upper back
. As you rise up to do a push-up, your partner creates a slight resistance
. Complete as many reps as you can, then switch
>>>Push-Up High Five–targets chest, shoulders, biceps & triceps
. Face your partner at arms length and get into push-up position
. Do a push-up, bending elbows at 90 degrees. Push back up to starting position and give each other a high five, extending arm straight out (not up)
. Complete as many reps until fatigued
>>>Seated Medicine Ball Twist–targets abs and arms
. Facing each other, sit tall on a mat with your feet touching the floor. You need to have a slight bend in the knees and keep heels planted firmly on the ground.
. Lean back slightly balancing on your tailbone. Do not round your shoulders or back. Hold this position and keep core engaged.
. Pick up medicine ball and move it right to left, keeping your body still as your arms move back and forth. Your partner should mirror your movements with his hands.
. Do ten reps and pass the ball to your partner who will then rotate the ball right to left for 10 reps before passing it back
. Do 3 sets of 10
>>>Swimming Stretch–targets glutes, lower back, abs and hamstrings
. Lie on your stomach, facing your partner head-to-head with arms outstretched. Your arms should be able to overlap slightly.
. Place hands on top of your partner’s hands and lift your head, chest, arms and legs.
. Anchor your chest into the floor and paddle slowly in a swimming motion with your arms and legs, using your partner’s rhythm and pressure to resist yours.
. Keep shoulders away from your ears and paddle for 5 long breaths. Try to reach and lengthen are far as you can with each paddle.
. Switch hand placement to do one full set.
Do 3 sets.
>>>Crisscross crunches–targets abs
. Sit on ground in crunch postion with your back flat and knees bent. Abs should be engaged and hands either crossed on the front of your chest or behind your head.
. Hook legs with your partner so that your legs are locked between theirs.
. Crunch up at the same time.
. Complete 3 sets of 10 reps.
>>>Superman Wrestle–targets butt, lower back and hamstrings
. Lie face down on the ground. Face your partner so that when your arms are extended your palms are completely touching.
. With palms touching, lift chest and feet off of the ground a few inches. Make sure to squeeze your glutes and keep your head up to look at your partner.
. Hold this position for 30 seconds and gently lower.
. Do 3 sets.
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