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Get Fit Together

Support_One_Another

 

 

 

 

 

 

 

 

 

 

 

Valentines day has come and gone, but hopefully your New Year’s commitments to your health and fitness hasn’t followed suit!  Whether you are still on track to reaching your goals or if you’ve gotten out of the workout routine, now is the perfect time to reinvigorate your focus on being healthy while taking it to the next level by inspiring your significant other (or a friend or family member) to join you in getting fit together.  Research shows that 94% of couples stick with their fitness programs when they work out together.  It’s easy to slack off when you aren’t meeting someone for a workout, right?!  So, let’s motivate each other to shake up any usual habits that aren’t enhancing our health, such as that TV time, and replace it with activities that get you pumped and moving!  You’ll feel better and be building your relationship, talk about multi-tasking.

 

Challenge_Each_Other

 

 

 

 

 

 

 

 

Aerobic focused workouts are a great way to get moving and motivate each other along the way.  Try these:

 

Hiking:  Look into trails in your area, you can usually find a map at an outdoor retailer such as REI or look online for local hikes.  Always remember to bring water and fuel if you plan on going over an hour.  Start with half an hour and build from there.  Find a mountain to hike up together and enjoy spectacular views!

 

Biking:  You can do this at the gym or outside.  If you don’t own bikes look into renting some and make it an adventure.

 

Workout Studios or Gym Classes:  Check out studios and gyms in your area to find some classes that work for your schedules, try something new together, find a workout you both love then make it a regular routine!

 

 

Love_the_Weights

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Plyometrics/Strength training is another great way to stay in shape.  Try these fun partner workouts to mix things up:

 

1. Rotating Squats.

  • Stand back to back with your partner and lower down together to a 90 degree angle like you are sitting in an invisible chair with knees over ankles.
  • Slowly in sync walk clockwise in a full circle moving simultaneously.
  • Hold the squat position for 20 seconds, then rotate back around counterclockwise for one set.

Start with one set and add more as you get stronger.

This exercise targets your glutes and legs.

 

2. Palm Touch Supermans

  • Facing your partner lie facedown on the floor.  Extend your arms so that your palms are completely touching
  • Keeping your palms touching the entire time, lift your chest and feet off floor a few inches.  Keep your head up by looking at each other.  Squeeze your glutes and hold for 20 to 30 seconds.

Start with one set and add more as you get stronger.

This exercise targets your lower back, hamstrings and glutes.

 

3. Alternating Jumps

  • Place a 5 to 10 inch box• between you.  Stand facing each other.
  • Start in a squat position, jump onto the box, then back off the box landing as lightly as possible.
  • Once you land your partner completes the same move.
  • Count together up to 30, each of you completing 15 jumps for one set.

Start with one set and build up as you get stronger.

This exercise targets your quadriceps and hamstrings.

*If you don’t have a box you can use a step in which case you would stand side by side instead of facing one another.

 

4. Triceps Extension

  • Face your partner, right foot in front of the left, holding one end of an exercise band (or towel) in your right hand. While your partner holds the other end in the left hand.
  • Contract your abs and bend forward at your hips with your knees slightly bent.
  • Slowly straighten your arm to pull back the band, then return to start. Keep your elbows up as high as possible throughout the entire move.
  • Complete 10 reps, then switch arms and repeat on other side for one set.

Start with one set and build up as you get stronger.

This exercise targets your triceps.

 

5. Push-Up Shoulder Tap

  • Face your partner in a push up (or modified with knees on the floor) position.
  • Bend your arms and lower your body towards the floor keeping your abs engaged and your back flat.
  • Push back up to the starting position, lift your right hand and tap your partners left shoulder.  Your partner lifts their left hand and taps your right shoulder at the same time.
  • Complete ten reps, alternating hand taps each time for one set.

Start with one set and build up as you get stronger.

This exercise targets your shoulders and arms.

 

6.  Plank Reaches

  • Lie on your stomach, facing your partner. Keep elbows under shoulders, palms flat on floor, and toes tucked under.
  • Using your abdominals raise your body off the floor and keep your torso elevated.  Reach forward with your right hand high five your partner’s right hand. Return to plank position.
  • Switch arms and repeat ten times on each side for one set.

Start with one set and build up as you get stronger.

This exercise targets your abdomen.

 

Always make sure you warm up before your workouts (you’ll know you are properly warmed up when you are already breaking a sweat, your heart rate is elevated and breathing is heavier) and check with your doctor prior to starting a new routine.

 

 

Working out with a partner will keep you accountable and will continue to strengthen bonds.  Plus pushing through hard times together is always more fun!

 

Yours in Health,

 

Kardio Kate

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