Publications
Partners
Russian twist
Using a medicine ball, stand back to back, feet facing forward, and pass the ball around from your one side on to your partner. Twist your body to the other side and grab the ball as your partner passes it back to you. Keep your back straight and your feet apart in line with your shoulders. Change direction after 30 seconds and repeat.
Front and rear lunge
Both you and your partner will be lunging - one to the front and the other to the back. Assume the front lunge position and throw the medicine ball to your partner (The one lunging to the front throws the ball to the one lunging to the back) Repeat by lunging back now, while your partner throws the ball at you. Alternate legs with each lunge.
Sit ups with medicine ball
Sit down facing your partner with your legs bent, heels on the ground and toes in the air, touching your partner’s toes. Proceed by leaning back until you are at a 90 degree angle, bending the hips. You must feel your tummy muscles be stretched and pulled. While holding this position for a moment, tap the medicine ball on the floor (once to your right side and once to your left side) before coming back up to pass the ball back to your partner. Partner repeats this process.
Squat and single arm row
Again facing your partner (feet shoulder width apart), position yourselves into a squat with your rear end out, back straight and knees not too far over the toes. Using a resistance band, both people pull their elbows back and the band in towards their bodies while getting in to the squat position. Then straighten arms again while standing up. You will feel the band pulling you forward. Swop arms after 30 seconds.
Sitting Russian twist
Same principle as the normal Russian twist, only sit back to back with your legs bent and backs straight. Pass the medicine ball around to one another and reverse direction after 30 seconds.
Wide stance (aka Love Lift)
Stand up straight with your feet slightly more than shoulder width apart and feet pointing out (left foot pointing at 10 on a clock and right foot pointing at 2). Keeping your back straight, squat and grab your partner’s feet. Raise your partner’s legs as you slowly come back up and straighten your body, while he/she keeps their back straight and remains strong at the shoulders. Repeat for 30 secounds then swop position.
The Tug of Love (aka the Towel Pull)
Stand next to your partner, facing in opposite directions and arm length apart. Using a towel, each of you will ‘take turns’ in tugging at the towel, pulling it in towards your one side (swop hands and direction of the pull after 30 seconds).
Power Taps
Place the medicine ball on the floor between you and your partner. Tap your foot on the ball while your partner simultaneously taps his/hers (if you tap with your right, your partner taps with the left) Alternate feet between each tap. Remember: this should be done at a quick tempo.
High knee static squats
Each one will have a turn at being the ‘beakon’ while the other will be doing a high knee kick. The ‘beakon’ will start by remaining in a squat position with arms out straight to the front, feet shoulder width apart and back straight. The ‘kicker’ will then proceed by kicking his/her knees up in the air (think jogging on the spot with kicking your knees as high as possible) to try and touch the partner’s hand with the top of their knee. Alternate your legs with each kick. Swop positions after 30 seconds.
Check out these exercises for when you at your desk or love to cycle.
* Note: These exercises want a quick, yet steady beat for optimal results. Each one should take about 1 minute to do.
For additional advice and tips please visit www.freedomfitness.co.za or contact Paul Hammacott for affordable personal work-out sessions on 079 173 6414 or paul@freedomfitness.co.za
Using a medicine ball, stand back to back, feet facing forward, and pass the ball around from your one side on to your partner. Twist your body to the other side and grab the ball as your partner passes it back to you. Keep your back straight and your feet apart in line with your shoulders. Change direction after 30 seconds and repeat.
Front and rear lunge
Both you and your partner will be lunging - one to the front and the other to the back. Assume the front lunge position and throw the medicine ball to your partner (The one lunging to the front throws the ball to the one lunging to the back) Repeat by lunging back now, while your partner throws the ball at you. Alternate legs with each lunge.
Sit ups with medicine ball
Sit down facing your partner with your legs bent, heels on the ground and toes in the air, touching your partner’s toes. Proceed by leaning back until you are at a 90 degree angle, bending the hips. You must feel your tummy muscles be stretched and pulled. While holding this position for a moment, tap the medicine ball on the floor (once to your right side and once to your left side) before coming back up to pass the ball back to your partner. Partner repeats this process.
Squat and single arm row
Again facing your partner (feet shoulder width apart), position yourselves into a squat with your rear end out, back straight and knees not too far over the toes. Using a resistance band, both people pull their elbows back and the band in towards their bodies while getting in to the squat position. Then straighten arms again while standing up. You will feel the band pulling you forward. Swop arms after 30 seconds.
Sitting Russian twist
Same principle as the normal Russian twist, only sit back to back with your legs bent and backs straight. Pass the medicine ball around to one another and reverse direction after 30 seconds.
Wide stance (aka Love Lift)
Stand up straight with your feet slightly more than shoulder width apart and feet pointing out (left foot pointing at 10 on a clock and right foot pointing at 2). Keeping your back straight, squat and grab your partner’s feet. Raise your partner’s legs as you slowly come back up and straighten your body, while he/she keeps their back straight and remains strong at the shoulders. Repeat for 30 secounds then swop position.
The Tug of Love (aka the Towel Pull)
Stand next to your partner, facing in opposite directions and arm length apart. Using a towel, each of you will ‘take turns’ in tugging at the towel, pulling it in towards your one side (swop hands and direction of the pull after 30 seconds).
Power Taps
Place the medicine ball on the floor between you and your partner. Tap your foot on the ball while your partner simultaneously taps his/hers (if you tap with your right, your partner taps with the left) Alternate feet between each tap. Remember: this should be done at a quick tempo.
High knee static squats
Each one will have a turn at being the ‘beakon’ while the other will be doing a high knee kick. The ‘beakon’ will start by remaining in a squat position with arms out straight to the front, feet shoulder width apart and back straight. The ‘kicker’ will then proceed by kicking his/her knees up in the air (think jogging on the spot with kicking your knees as high as possible) to try and touch the partner’s hand with the top of their knee. Alternate your legs with each kick. Swop positions after 30 seconds.
Check out these exercises for when you at your desk or love to cycle.
* Note: These exercises want a quick, yet steady beat for optimal results. Each one should take about 1 minute to do.
For additional advice and tips please visit www.freedomfitness.co.za or contact Paul Hammacott for affordable personal work-out sessions on 079 173 6414 or paul@freedomfitness.co.za
