Muscle Mates: Training for Two

Working out with a friend or partner can be a lot more fun than sweating it out alone, plus it can inject a little bit of spice and competition into the workout that may push you both to work even harder! These partner exercises provide new and exciting ways to challenge your balance, coordination and strength. All you’ll need is a slam ball and each others’ body weight. Perform 8-12 reps of each exercise, alternating back and forth between partners for most exercises, or taking a break between sets for the ones you both do at the same time. Complete 2-3 sets before moving on to the next exercise.If you’re looking for a new addition to your home-gym that doesn’t take up a lot of space yet lets you add a variety of new moves to your fitness routine, then check these out. The Lebert Equalizer bars are versatile pieces of equipment that allow you to use body weight to get a great, full-body workout and can be neatly tucked away. Perform 2-3 sets of the following exercises, 12-15 repetitions per exercise.

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Ball Slam Pass: Stand about two paces apart facing each other. One partner slams the ball into the ground with as much power as possible, making sure to hinge at the hips and bend at the knees. Partner two squats down to pick the ball up and alternately slam the ball into the ground. This is a full body exercise that is sure to get the heart rate up!


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Assisted Pistol Squat: Stand about two arm’s length apart facing each other slightly off center with right shoulders lined up. Clasp each other’s right wrists while extending the left leg straight in front and slowly lower down into a pistol squat together and then stand back up. You’ll be using your partner’s body weight and shared strength to help stabilize and keep your weight slightly forward.


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Wall Sit and Pushup: Partner one assumes a squat position against a wall, with knees and hips at 90 degree angles, while pushing through the heels to keep the pelvis firmly against the wall. Partner two places their feet on partner one’s thighs to perform pushups. Make sure wrists, elbows and shoulders are stacked at the top of the pushup.


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Sit up pass: Lay down facing each other with knees bent and feet interlocked. Partner one lays back and reaches ball overhead, then sits up and passes to partner two. Partner two then does the same. A few ways to make it harder is to reach further overhead, to keep arms straight, and to keep the ball back and in line with the shoulders until passed to the partner. A few ways to make it easier is to sit back only part way and/or to keep the ball in front of the body.


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V-sit side to side pass: Sit in a v-sit beside your partner about arms length apart and facing the same direction. Chest should be lifted, back straight and then lean back until you feel your abs working hard! Each partner takes a turn rotating away from the other and then rotating back and passing the ball. Perform reps facing one direction, then turn around and repeat facing in the other direction.


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Leg Throws: Partner one lays face up on the ground and grips on to Partners Two’s ankles. Partner one lifts their legs up towards partner two, who then throws the legs towards the ground. Partner one should resist the throw and regain control of the movement, and then slowly lower the legs to the floor. Ways to make this easier are to bend the knees a bit and/or only lower the legs as close to the ground as you can with control.


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*BONUS* Partner shoulder squats (only for the advanced): If partner one is squatting, partner two should stand on their right side. Partner one will squat down and grab onto partner two’s right thigh. The pelvis should rest on partner one’s shoulder and the upper body should balance mainly on the shoulders while partner two’s right arm links around partner one’s left arm. Make sure weight is distributed as evenly as possible before partner one performs a set of squats. Have fun!

 

Originally published: January 18, 2018

Photography by Bob House

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about the author.jpg
Photo 2017-09-18, 9 20 34 AM.jpg

Jacquie Blanchette, Fitness Editor and owner of The Fitness Guild

+ Read Bio

Jacquie is a fitness & lifestyle coach who believes that one of life'e greatest joys is movement, and is passionate about enriching people’s lives through strength. After working in the fitness industry for over 15 years she feels fortunate to have found a home for her boutique gym in Rossmore. Jacquie has a BA in Sociology, a diploma in Fitness & Health Promotion and is currently certified in personal training, indoor cycling, fitness kickboxing and kettlebell foundations. Outside of the gym she can be found running/hiking/biking local trails or better yet local wine routes!



Lebert Equalizer Bars - Versatile Equipment to Update your Home Gym

If you’re looking for a new addition to your home gym that doesn’t take up a lot of space yet lets you add a variety of new moves to your fitness routine, then check these out. The Lebert Equalizer bars are versatile pieces of equipment that allow you to use body weight to get a great, full-body workout and can be neatly tucked away. Perform 2-3 sets of the following exercises, and 12-15 repetitions per exercise.

 Healthy Living Now | healthy living | healthy living Ontario | healthy living Canada | wellness | wellness Ontario | wellness Canada | fitness | fitness Ontario | fitness Canada | healthy eating | healthy eating Ontario | healthy eating Canada | mindfulness | mindfulness Ontario | mindfulness Canada | lifestyle | Ontario lifestyle | Canadian lifestyle | family | Ontario family | Ontario family magazine | Canadian family |  David Suzuki | Dr. Natasha Turner, N.D. | Dr. Oz  | living green | green living | green living Ontario | green living Canada | green living magazine | family strategies | family strategies Ontario | family strategies Canada | products new & now | healthy products | healthy products Ontario | healthy products Canada | lifestyle products | lifestyle products Ontario | lifestyle products Canada | healthy living products | Ontario healthy living products | Canadian healthy living products |  beauty | beauty products | Ontario beauty | Ontario beauty products | Canadian beauty | Canadian beauty products | fashion | fashion products | Ontario fashion | Ontario fashion products | Canadian fashion | Canadian fashion products | home | home products | Ontario home | Ontario home products | Canadian home | Canadian home products  | Fitness |   Fall 2017 |   Lebert Equalizer Bars - Versatile Equipment to Update your Home Gym | Jacquie Blanchette

Bulgarian Split Squat:

Place your right foot on the bars behind you and balance on your left foot. Bending both knees, slowly lower your body down as low as you can without causing joint discomfort. Keep weight on your left heel and the ball of the foot and be sure that your knee tracks in the same direction as your toes. Avoid placing your weight solely on your toes, if this happens your heel may lift and you may feel pain or pressure on the front of your knee. Stand back up and repeat.


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Hip Extension:

Place your heels on the top of the bars and lift your hips up towards the ceiling and then slowly lower back down. Great for the back of your legs (hamstrings), your glutes, and your lower back. *For added intensity, perform the exercise one leg at a time.


 Healthy Living Now | healthy living | healthy living Ontario | healthy living Canada | wellness | wellness Ontario | wellness Canada | fitness | fitness Ontario | fitness Canada | healthy eating | healthy eating Ontario | healthy eating Canada | mindfulness | mindfulness Ontario | mindfulness Canada | lifestyle | Ontario lifestyle | Canadian lifestyle | family | Ontario family | Ontario family magazine | Canadian family |  David Suzuki | Dr. Natasha Turner, N.D. | Dr. Oz  | living green | green living | green living Ontario | green living Canada | green living magazine | family strategies | family strategies Ontario | family strategies Canada | products new & now | healthy products | healthy products Ontario | healthy products Canada | lifestyle products | lifestyle products Ontario | lifestyle products Canada | healthy living products | Ontario healthy living products | Canadian healthy living products |  beauty | beauty products | Ontario beauty | Ontario beauty products | Canadian beauty | Canadian beauty products | fashion | fashion products | Ontario fashion | Ontario fashion products | Canadian fashion | Canadian fashion products | home | home products | Ontario home | Ontario home products | Canadian home | Canadian home products  | Fitness |   Fall 2017 |   Lebert Equalizer Bars - Versatile Equipment to Update your Home Gym | Jacquie Blanchette

Side Plank with hip adduction:

This is a tough one to challenge your core, shoulders and inner things all in one! Place your left elbow on the floor directly underneath your left shoulder, then place your right foot on top of the bars. Lift your body off the ground into a plank position and then lower and lift the bottom leg with control. If this is too much for you, simply hold a side plank for 20-30 seconds until you feel strong enough to try it again in the future.


 Healthy Living Now | healthy living | healthy living Ontario | healthy living Canada | wellness | wellness Ontario | wellness Canada | fitness | fitness Ontario | fitness Canada | healthy eating | healthy eating Ontario | healthy eating Canada | mindfulness | mindfulness Ontario | mindfulness Canada | lifestyle | Ontario lifestyle | Canadian lifestyle | family | Ontario family | Ontario family magazine | Canadian family |  David Suzuki | Dr. Natasha Turner, N.D. | Dr. Oz  | living green | green living | green living Ontario | green living Canada | green living magazine | family strategies | family strategies Ontario | family strategies Canada | products new & now | healthy products | healthy products Ontario | healthy products Canada | lifestyle products | lifestyle products Ontario | lifestyle products Canada | healthy living products | Ontario healthy living products | Canadian healthy living products |  beauty | beauty products | Ontario beauty | Ontario beauty products | Canadian beauty | Canadian beauty products | fashion | fashion products | Ontario fashion | Ontario fashion products | Canadian fashion | Canadian fashion products | home | home products | Ontario home | Ontario home products | Canadian home | Canadian home products  | Fitness |   Fall 2017 |   Lebert Equalizer Bars - Versatile Equipment to Update your Home Gym | Jacquie Blanchette

Pushups:

Place your hands on the side of the bars just a bit wider than shoulder width apart. Slowly lower yourself down until you feel a stretch through your chest (elbows should be just below a 90 degree angle). To increase intensity, you can put a bar down on the floor and perform your pushups there.


 Healthy Living Now | healthy living | healthy living Ontario | healthy living Canada | wellness | wellness Ontario | wellness Canada | fitness | fitness Ontario | fitness Canada | healthy eating | healthy eating Ontario | healthy eating Canada | mindfulness | mindfulness Ontario | mindfulness Canada | lifestyle | Ontario lifestyle | Canadian lifestyle | family | Ontario family | Ontario family magazine | Canadian family |  David Suzuki | Dr. Natasha Turner, N.D. | Dr. Oz  | living green | green living | green living Ontario | green living Canada | green living magazine | family strategies | family strategies Ontario | family strategies Canada | products new & now | healthy products | healthy products Ontario | healthy products Canada | lifestyle products | lifestyle products Ontario | lifestyle products Canada | healthy living products | Ontario healthy living products | Canadian healthy living products |  beauty | beauty products | Ontario beauty | Ontario beauty products | Canadian beauty | Canadian beauty products | fashion | fashion products | Ontario fashion | Ontario fashion products | Canadian fashion | Canadian fashion products | home | home products | Ontario home | Ontario home products | Canadian home | Canadian home products  | Fitness |   Fall 2017 |   Lebert Equalizer Bars - Versatile Equipment to Update your Home Gym | Jacquie Blanchette

Rows:

Place the bars side by side slightly wider than shoulder width apart. Lay on the floor face up with your knees bent and then lift your body up. Think of squeezing your shoulder blades together and while your chest wide and shoulders down away from the ears.


 Healthy Living Now | healthy living | healthy living Ontario | healthy living Canada | wellness | wellness Ontario | wellness Canada | fitness | fitness Ontario | fitness Canada | healthy eating | healthy eating Ontario | healthy eating Canada | mindfulness | mindfulness Ontario | mindfulness Canada | lifestyle | Ontario lifestyle | Canadian lifestyle | family | Ontario family | Ontario family magazine | Canadian family |  David Suzuki | Dr. Natasha Turner, N.D. | Dr. Oz  | living green | green living | green living Ontario | green living Canada | green living magazine | family strategies | family strategies Ontario | family strategies Canada | products new & now | healthy products | healthy products Ontario | healthy products Canada | lifestyle products | lifestyle products Ontario | lifestyle products Canada | healthy living products | Ontario healthy living products | Canadian healthy living products |  beauty | beauty products | Ontario beauty | Ontario beauty products | Canadian beauty | Canadian beauty products | fashion | fashion products | Ontario fashion | Ontario fashion products | Canadian fashion | Canadian fashion products | home | home products | Ontario home | Ontario home products | Canadian home | Canadian home products  | Fitness |   Fall 2017 |   Lebert Equalizer Bars - Versatile Equipment to Update your Home Gym | Jacquie Blanchette

Triceps extensions:

Assume a plank position on your knees and hands on the bars. Keeping your elbows forward and down, bend your arms and lower your forehead to the bars, then slowly straighten your arms and push your body back up into a knee-plank position. For added intensity you can perform a dip by placing the bars slightly wider than shoulder width apart and lift your body off the ground while bending your knees and crossing your ankles. Slowly lower body towards the floor until you reach a 90 degree angle in the elbows and push yourself back up.

 

Originally published: Novemeber 11, 2017

Photography by Bob House

Author opinion disclosure.jpg

about the author.jpg
Photo 2017-09-18, 9 20 34 AM.jpg

Jacquie Blanchette, Fitness Editor and owner of The Fitness Guild

+ Read Bio

Jacquie is a fitness & lifestyle coach who believes that one of life'e greatest joys is movement, and is passionate about enriching people’s lives through strength. After working in the fitness industry for over 15 years she feels fortunate to have found a home for her boutique gym in Rossmore. Jacquie has a BA in Sociology, a diploma in Fitness & Health Promotion and is currently certified in personal training, indoor cycling, fitness kickboxing and kettlebell foundations. Outside of the gym she can be found running/hiking/biking local trails or better yet local wine routes!