It’s time for Part 4 of your mini-course: Get Fit From Home!!
———————-
Partner Assisted Exercises
———————-
If you have someone who wants to join you in getting a good at-home workout, all you need is each other!
You can perform all of the exercises listed in Part 1 of the mini-course with the resistance of your partner.
For example, if you wanted to perform bicep curls, you would stand face-to-face with your partner.
With your arms hanging by your sides and your palms facing up, have your partner put their hands on your forearms. As you curl your arms up (bending at the elbows), your partner provides the resistance to make you have to “work” to do the repetition. Your partner should provide enough resistance so that you are working hard throughout each repetition so that you are fatigued pretty well by about the 10th rep.
You then provide the resistance for your partner. Repeat so that you each do 2-3 sets.
*Use this set and rep scheme for all of the exercises.
Other good partner resisted exercises:
· Flies- For a great chest workout, stand with your arms straight out to the side; shoulder level, straight arms and palms facing in.
As you try to bring your arms together in front of you (keeping them straight the whole time), your partner provides the appropriate resistance.
· For a tough workout for the back of the shoulders, start with your arms together. While your partner provides the resistance, try to pull your arms apart (opposite of the flies).
· Grab a towel for a killer triceps exercise! Grab one end of a towel and hold it over your head so that the other end is hanging behind you. Bend your arms and keep your biceps close to your ears. Have your partner grab the other end of the towel and resist as you try to straighten your arms above your head.
· To work the front of your shoulders, stand with your arms down by your sides. While keeping your arms straight, try to raise them up in front of you as your partner resists. To get the sides of the shoulders, do the same exercise, but lift the arms out to the sides.
· If body weight squats are easy for you, have your partner stand behind you and provide the resistance against your shoulders as you try to stand up from a squatted position. This will really fire up those quadriceps, hamstrings and glutes!
Part 5 of Get Fit From Home!! is right around the corner!
