Personal trainer and sprinter puts
together a partner workout that’ll shape, tone, strengthen both your bodies!
The Workout
Warm up:
Skip/run/use a cross-trainer for 5-10 minutes Use a foam roller to further
prepare key muscle groups and then do some dynamic stretches – such as walking
lunges, arm swings and trunk rotations.
1.
Medicine Ball Sit Ups
Derryn says, “A great ab exercise, control
the movement up and down.”
How to perform: Sit facing each other - with your feet on the inside of your
partner’s legs. Take the medicine ball and lower down back onto the ground
holding it overhead. Come forward, by crunching your abs and pass the ball to
your partner. Your partner then performs the exercise.
Do: 10 reps
each
Medicine
Ball Sit Ups
2.
Medicine Ball Rotational Passes
Derryn says, “The twist and resistance of
the med ball will fire up your oblique and do wonders for your waist.”
How to perform: Stand back-to-back and pass the medicine ball to each other in the
same direction for 10 reps, then change direction for another 10 repetitions.
Medicine
Ball Rotational Passes
3.
Medicine Ball Squat & Throw
Derryn says, “A dynamic all body exercise that’ll
seriously burn calories.”
How to perform: Stand about 10m from each other. Take hold of the medicine ball and
squat. As you stand up throw the medicine ball to your partner. Your partner
should catch the ball and squat immediately and repeat the exercise i.e
throwing the ball to you at the top of their squat.
Do: 20 throw
each
Medicine
Ball Squat & Throw
4.
Resistance Band Sprints
Derryn says, “Both of you will get a great
workout here! The sprinter should drive their arms and legs powerfully… partner
be ready!”
How to perform: Take hold of the resistance band having wrapped it around your
partner’s waist. Hold it firmly and assume a ready position. Pull the band
while your partner sprints 30 meters. Swap positions and repeat.
Do: 10
Sprints each
5.
Medicine Ball Chest Pass
Derryn says, “A great way to strengthen
your chest and upper body. Don’t switch off when you are the catcher, brace
your body and absorb the impact.”
How to perform: Hold the medicine ball close to your chest and press the ball away
dynamically to throw it to your partner. Your partner catches the ball and
returns it to you.
Do: 10
passes each
Medicine
Ball Chest Pass
6.
Rope Pulls on the Sled
Derryn says, “This is tough. Lower your
body and use your legs as you pull.”
How to perform: Tie a battle-rope to the sled and sit on the sled. Your partner
should then hold the battle-rope at the end, walk back and pull the sled
towards them. Swap positions.
Do: 5 pulls
each
Rope
Pulls on the Sled
7.
Medicine Ball Slams
Derryn says, “Use your whole body to power
the ball into the ground including your abs.”
How to perform: Stand with the medicine ball above your head and using your whole
body slam it down as hard as possible into the ground. Your partner
collects/catches the rebound and performs a slam.
Do: 10 ball
slams each
Medicine
Ball Slams
8.
Wheel Barrow walks
Derryn says, “This moving plank will
strengthen your abs, lower back and shoulders and your partner’s core and upper
body at the same time.”
How to perform: Pick your partner up by the feet so that they are on their hands.
Support them whilst they wheel-barrow walk for 20m. Swap positions and repeat.
Do: 5 x 20m
each
