Staffordshire

Partner Exercises


If you are currently in-doors with another person, we have the perfect exercises for you. For each exercise, all that is needed is… another person. Try our fun workout below:

1: Partner Push-ups

Setup: Start in the push-up position – your hands should be on the floor, wider than shoulder width apart, you will be on your toes and the front of your foot and your back and legs will be straight.

The exercise: Lower yourself as close to the floor as possible and push yourself back up to the start position. Repeat this for 8 repetitions, and that’s 1 set. Repeat for 2 – 3 sets.

How to add a partner: There are several variations that will depend on your strength and the weight of your partner.

Easy: Have your partner standing over you (legs either side of your body) and apply a small amount of pressure onto your back throughout the motion.

Moderate: Have your partner adopt a push-up position themselves, except their push-up position is over yours – meaning they have their hands on your shoulders, and legs out to either side of your legs

Hard: Have your partner lie completely on top of you, as you perform your push-up.


2: Partner Rows

Setup: Start, lying on the floor, with your partner standing wide-legged over you, at around your chest level, and grip each other’s forearms.

The exercise: Ensure your entire body is straight, as you pull yourself up as high as you can, keeping your elbows out either side of your body (they should look like they would at the bottom point of your push up). Perform this motion for a total of 8 – 12 repetitions to complete 1 set.
 

3: Partner Squats

Setup: Start back-to-back with your partner, interlocking your arms for extra stability. Leaning against one another’s backs, shuffle your legs forward a couple of feet (far enough forward so when you go down you are in a seated position).

The exercise: Co-ordinate with your partner, so that you both lower yourselves down at the same time, into a sitting position. Make sure you lower into the sitting position slowly, over a count of 4. Once in the sitting position, hold for a count of 2 in that position, before pushing back up at the same time to the start position. Repeat this movement 16-20 times to complete a set. Rest for 60 – 90 seconds, then complete a further 2 – 3 sets.
 

4: Donkey Calf Raises -be careful and never go above the first couple of steps

Setup: Head on over to your stairs and stand yourself up on the first, ground-floor step; ensuring your heels are over the ledge of the step, so that you can drop them lower than the balls of your feet. Lean yourself forwards and place your hands on one of the steps in front of you, for some added stability. Have your partner get themselves up on your lower back, so they are seated just above your bum.

The Set: Lower your heels below the ledge of the step as far as you can over a count of 4. Hold at the bottom for a count of 2 before raising them up as high as you possibly can, so that you are on your tiptoes.

5: Race to Hug

A playful final Partner exercise:

Setup: Start in an alternate hug position with your partner – so that each of you have one arm underneath the arm of another, and one arm over the others arm.

The Race: Keeping yourselves as close as possible, the aim of the game is to get both of your arms underneath your partners arms, so that you can give them a big bear hug squeeze and lift them up slightly. Keep count of each time you win, and whoever wins the most times over a 3-minute period, wins the challenge.

Everyone Health has digital and telephone health trainers that can help you create and maintain health goals and best of all, the service is free! Get in contact today by calling: 0333 005 0095 or taking the online assessment.

 

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Ready for a workout that involves nothing but you and your sofa? Try our sofa exercise plan to keep healthy whilst indoors. This means no equipment is necessary except for a chair, meaning that you can work out whilst watching TV.

My experience with Everyone Health has been a positive one. Our instructor Adam is very friendly and knowledgable, he makes sure we have everything that is required and changes things when required. I never feel intimated by my lack of dexterity as I have in the past. This is due to Adam being sensitive to my individual requirements. I feel the class has made a difference to my overall movement. I would recomment this to anyone who is in a similar medical condition to my own.

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