For you and your BFF, every day probably feels like National Best Friend Day (even though it’s officially recognized on June 8). You two do everything together—like, having infrared sauna dates, enjoying epic vegan grill-outs, and slowly but surely making your way down a list of the most Instagram-worthy Airbnbs around the globe. If you haven’t scheduled a sweat sesh together in a while, though, today’s the day to make it happen, in honor of the occasion.
Exercising with a partner has been scientifically proven to urge you to work out on a more regular basis—i.e., that sisterhood support from each other is truly powerful. Sure, you can book side-by-side SoulCycle bikes or do some outdoor trail runs, but there are also some fun strength-training exercises to try as a duo using nothing but your own bodyweight and a medicine ball.
In collaboration with Gold’s Gym, celebrity trainer Melissa Alcantara—who has worked with Kim Kardashian—put together a five-step workout you can do with your bestie anytime, anywhere. So when you’re ready to #werk, grab your No. 1 gal and prepare to sweat with these moves that offer a full-body burn.
1. Buddy squat and toss
Stand a few feet away from your partner, holding the medicine ball at chest height. Together, squat down to below parallel, then come up. Toss the ball over to your partner, squat, come back up, and have her toss the ball back to you. Alternate who has the ball for two sets of 15 reps to work your legs, butt, arms, and shoulders.
2. Side-by-side planks
Set up a couple feet away from each other in plank position on your hands, head-to-head. Hold the plank for 60 seconds, rolling a medicine ball back and forth and alternating the arm with which you catch and return the ball. Try not to shift your body as you lift up off your hand to move the ball. Do two sets of 60 seconds, with a 30-second break between, to work your abs, lower back, and hips.
3. Alternating lunge jumps
Facing each other or standing side by side, start in a lunge position with each knee at 90 degrees. Explosively push up out of the lunge, jumping in the air, and switch your front foot with your back foot. As controlled as possible, drop into a lunge and reverse the movement again. Do two sets of 10 reps to work your legs, butt, and core.
4. Medicine ball sit-up with pass
Lay down with your feet facing each other and your lower legs interlocked. Perform a sit-up with the ball and pass it to your partner, then continue passing the ball back and forth. Do two sets of 15 reps to work your arms and abs.
5. You go, I go burpees
Alternate performing burpees (but make sure you get the form correct!) with your partner. The rule is one person can’t go until the other has completed a full rep. Do two sets of 10 reps each, resting for 30 seconds between, to work your entire body.
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