Full body partner workout
Working out with a friend or partner can be a great way to get your workout in whilst amping up your motivation and effort levels, which in turn can help you to reap greater results.
For this workout you will need:
2 medicine balls
Click play to watch the video of Hayley and Kay doing the workout
Ball Slams - 10 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Squat down, pick up the ball with both hands, whilst keeping your back straight pick the ball up and stand up straight. Using the momentum and strength in your legs the ball will thrust up and straighten your arms over head with the ball in between. Slam the ball back down and repeat.
Mountain Climbers - 30 reps (15 per side) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
In a plank position, keep your core nice and tight and hips in line with the rest of your body. Allow your shoulders to be directly over your hands and alternately bring your knees in to your chest. Swapping over legs with each rep, squeeze your core and aim to reach each elbow with the opposite knee.
Russian Twist with Slam - 5 reps per side ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sit down and bring your feet up a few inches off of the ground. With the ball in your hands twist to the left hand side and slam down onto the floor whilst keeping your whole body straight. Catch the ball and twist to the opposite side and repeat.
Keep back in line and chest up whilst maintaining balance and keeping legs together.
Ball Chest Press with Squat Jump - 10 reps ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Start with the ball at your chest, bent forward with a flat back and slightly bent legs in a squatting position. Force the ball downwards and explode up into a squat jump. Land softly and pick the ball up to your chest and repeat. Keeping your back nice and straight and your neck in line with your spine.
For beginners: Take a 20-30 second rest between each exercise. Repeat 4 times.
For intermediate: Take a 10-20 second rest between each exercise and repeat 5 times.
For advanced: Perform each exercise back to back. Once you've performed all 4 moves, take a maximum of 20 seconds rest. Repeat 4 times.
For more workout ideas, check out our free workouts guide.