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The Mother's Day Partner Workout

Apr 29, 2021

Happy Mother’s Day to all our clients! We have created this partner workout that you can do with any friend or family member to bond and to have fun with!

Set a timer for 30 second intervals and move right from one exercise to the next. Your only rest between the 5 rounds will be when you’re the standing partner in leg throws. It’s the perfect quick workout before brunch!

CIRCUIT:

30 seconds Wall Sit with alternating torso twist

30 seconds Partner Crawl Under, Jump Over

30 seconds Partner Plank ,Push up with a High Five

30 seconds per person Partner Leg Throws

Instructions:

Wall sit with alternating torso twist

  • Start in a squat position, with your thighs parallel to the floor, your back against a wall and hold a dumbbell or a medicine ball with both hands.

  • Twist your torso to the right, and then reverse the motion, twisting it to the left.

  • Repeat this movement until the set is complete.

Crawl Under, Jump Over

  • To do the Partner Crawl Under, Jump Over, one partner will set up in a pike/downward dog position.The other partner will start standing to their side.

  • The partner standing will then move down to the ground and crawl under the partner holding the pike position. When you crawl under, you should try not to touch your knees to the ground. Crawling with your knees on the ground will make the move easier. Crawl all the way under and through to the other side of your partner holding the pike and then come up to standing.

  • After the partner crawls all the way through, the partner in the pike will drop and hold at the bottom of a push up with their body in a nice straight line.Holding at the bottom of a push up is very challenging. To make the move easier, just rest on the ground or even go down to your knees to hold the bottom of the push up. Make sure if you do hold in the push up, your body is in a nice straight line.

  • The partner standing will then jump over the partner at the bottom of the push up. Try to jump with both feet together; however, you can make the move easier by hopping over one foot at a time.

  • Once the partner has jumped over, they will then drop to the ground and set up in the pike position so that the partner on the ground can crawl under and then jump over. Keep alternating who crawls under and who holds the pike.


Plank,Push up with a High Five

  • While facing one another with 1 foot between both of you, hold a plank supported with arms fully extended and body in a straight line from head to toe.

  • From this base, perform a push-up, return to the starting position, and then lift your right hand and reach toward the opposite shoulder of your partner, slapping five with their right hand.

  • Put your right hand to the floor, complete another push-up and then repeat the reach, this time using your left hand.

Partner Leg Throws

  • Lie supine on floor with feet together. Partner stands with feet at each side of head. Grasp partner's legs, just above ankles to each side. Raise legs vertically so partner can bend over slightly to touch feet or ankles.

  • Partner throws legs toward floor by pushing feet or ankles outward. Immediately lift straight legs back to vertical position by flexing hips. Partner continues to throw legs to floor by pushing feet or ankles away.

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