It’s always more fun to workout with a friend or partner. They motivate you when you’re not motivated, they support you and they cheer you on and, let’s face it, there is a little bit of friendly competition at times.
I have two wonderful women that I train once a week, Karen Harrington and Susan Schultz. They are fun and ready to work hard, no matter what I throw at them and they rarely ever complain! Just Kidding, they never do! 🙂
Here are some ideas for a strength and cardio workout. The whole body is working in both of these exercises….so more bang for your buck and more efficient! We like that!
What you need:
2 Bosu’s
1 Medicine Ball – I used a 6 pound ball.
Gliders – If you don’t have gliders, use towels on a wood floor or other slick floor surface.
Exercise One – Ball Toss
Both start standing on the floor beside the Bosu – walk over the top of it and tap down on the other side. Stay in sync. As you go across the top, toss the medicine ball to your partner. When you come back, it gets tossed back to you. As you get more proficient, you can go faster, throw the ball harder or get a heavier ball. Perform 20 repetitions. Your heart rate will definitely be elevated. Your arms and shoulders get a workout as well as your legs. Your core is challenged by balancing across the ball.
Exercise Two – Fireman Pull
Have your partner stand on the gliders, with most of their foot on it. Drop into a squat, with your tush sticking out and your knees over your ankles. Your partner will grab your hands or wrists, or hold onto a pole (shown in picture) and drag your partner across the floor. The better you get at it, you will be able to drag your partner further and faster. Start slow and with a small amount of space. Switch and repeat. The gals did 3 passes across the floor before they switched places. The person pulling definitely works harder, but the partner has to really stay engaged in their core and keep a constant squat. See video! 🙂
