Tag Archives: training

Couples Who Work Out Together..

It’s that time of the year love birds.  The time where we pair up and celebrate the most wonderful feeling we as humans have to offer; love.  Many couples will celebrate through conventional means, such as chocolate sweets or elegant dinners.  Let’s be real though, your not most couples.  Whether it’s your PIC (partner in crime), or your regular swole-mate, we have some body shredding partner exercises for you to perform.

These exercises are a total body workout and will get you burning calories.  They will pin your partner’s weight against you, to build up some resistance for each movement.

Repeat this circuit 5 times.  Always alternate between movements for each partner, before moving onto the next exercise.

Band Sprints – 100 meters

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  • Partner B wraps a resistance band around Partner A’s waist and hold both ends.
  • Partner B holds the end of the resistance band with a braced core, bent knees, and hips back.
  • Partner A then sprints forward, keeping a tight resistances throughout the band.
  • Switch positions on your way back.

 

Partner Row – 10 reps

Starting PositionExecution

  • Laying down on the ground Partner A grabs onto Partner B’s arms, with Partner B’s legs straight.
  • Partner A performs a row toward Partner B with elbows bending and shoulder blades squeezing back together.
  • While Partner A is performing this motion, Partner B knees are bent and arms extended; keeping a constant tension.
  • Partner A then returns slowly back into original position.

 

Ball Sit ups – 10 reps

Image result for Partner ball sit ups

  • Partner A starts by laying down on the ground, knees bent with a medicine ball in hands above their head.
  • Partner B should be in a seated position facing Partner A with feet wrapped around Partner A’s legs.
  • Partner A then sits up with the ball and passes/tosses it to Partner B.
  • Partner B then lays down with the ball and repeats the process.

Leg Throw Downs – 15 reps

Image result for Partner Leg lifts

  • Partner A starts by laying flat down on their back, while Partner B stands over Partner A’s head.
  • Partner A then grabs the back of Partner B’s legs/ankles for stability.
  • Partner A lifts both legs up together, as straight as possible.
  • At the top of the lift, Partner B pushes the legs back down to the ground.

 

Partner Pistol Squats – 10 reps per leg

Image result for Partner pistol squatImage result for Partner pistol squat

  • Partners A and B start by facing each other, about one foot apart
  • Holding each others forearms, arms slightly bent and parallel to each other.
  • Both Partners then lift their right foot off the ground and extend it straight out from their right hip.
  • They then slowly start bending hips back and lowering into a squat position with the left knee.
  • Abs should be flexed and back straight while doing this motion.
  • Pausing for a moment at the bottom of their squat, both partners then slowly stand back up.
  • Switch legs after reps are finished.

 

Push-up and Squat – 10 reps

  • Partner A begins in a high plank position, with arms straight, shoulders above wrists, and core flexed.
  • Partner B stands at Partner A’s feet.
  • Partner B grabs Partner A’s ankles, so that Partner A is in a “wheelbarrow” position.
  • Partner A then lowers into a push-up, while Partner B simultaneously lowers into a squat.
  • As Partner A pushes up to resting position, Partner B will follow.

Jump overs – 10 reps

  • Partner A will start off holding a forearm plank position.
  • Partner B will begin at Partner A’s feet and begin jumping over to the other side.
  • Use both feet and jump laterally over, landing in a slight squat position.
  • Repeat this process by immediately jumping back over to the other side.

How To Keep Moving Through A Busy Holiday Season

The holiday season is officially here.  The month of December seems to fly by as we countdown the days to our winter break.  This time of year is filled with busy plans, traveling around and of course delicious foods.  You might be visiting family one weekend, then traveling somewhere tropical the next.  Maybe one weekend is booked for your office christmas party, and the next is dedicated towards battling mall traffic.  Whatever it may be, it is clear that this time of year disrupts any daily schedule.

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When we are out of our routine, we are out of balance.  Instead of some carefully thought out healthy meals for the week, we may be ordering take-out.  The normal hour gym session may be skipped due to the massive list of errands that need to be completed.  It’s very easy to fall into the holiday trap and ‘pause’ any wellness we practice for our bodies.

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It is imperative not to let this happen.  When we are out of balance, it becomes increasingly harder to get back into good habits.  The supposed one week off from training can easily turn into a month.  After just three days of non activity aerobic fitness begins declining, followed soon after by strength conditioning.  Our bodies need to be moving and our hearts pumping. 

If you find yourself short for time, consider doing some quick 10 to 20 minute body weight exercises.  These can be done at home, in a hotel room, or at the park next to your cousins house. These types of exercises require little to no equipment, will get your heart rate beating and will maintain your physique.  A perfect pick me up for when your in a pinch.

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Body weight exercises are things like push-ups, squats, pull-ups, jumping jacks etc.  When paired with HIIT, or circuit training, they can boost endurance and build muscle strength.  The idea is to have short bursts of energy, followed by a short resting period.  Think of it as a 1:2 ratio between exercise and rest.  For example, if you jump rope for 20 seconds at max effort, then you would rest for 40 seconds.  Because of afterburn, workouts like these require less time to reach a ‘fat-burning’ state.  This makes for a perfect at home substitute for when you can’t make it to the gym.

Here are a couple example circuits to get you started:

Circuit 1:

  • 50 jumping jacks
  • 50 High Knees
  • 50 Mountain Climbers
  • 20 Squats
  • 10 Burpees
  • 25 Full Sit-ups
  • 30 Second Plank

Rest 1 minute

  • 50 Jumping Jacks
  • 20 Lunges
  • 15 Pushups
  • 20 Squats
  • 15 Tricep Dips
  • 25 Crunches
  • 30 Second Plank

Rest 1 Minute

  • 50 Jumping Jacks
  • 20 Cross Body Punches
  • 20 Donkey Kicks (10 per side)
  • 20 Squats
  • 25 Russian Twists
  • 25 Bicycle Crunches
  • 30 Second plank

Circuit 2:

  • 50 Jump Rope
  • 250 Meter sprint
  • 20 Walking Lunges (10 per leg)
  • 20 Squats
  • 15 Push-ups
  • 15 Sit-ups

Rest 1 minute between sets

Repeat 2-3 times