As a warm-up, try these lunges and medicine ball chest passes, which work the glutes, quads, hamstrings and even your shoulder muscles. Grab a four-to-six pound medicine ball, and stand facing your buddy about five-to-ten feet from one another, with your feet about hip-width apart. With both hands, hold the medicine ball in front of your chest, while your buddy stands with a slight bend at the hips and hands positioned in front of the chest in order to catch the ball when it’s thrown to him or her. Step forward with your right foot, making a forward lunge, then as the right foot touches the ground, bend the left knee so that the right hip sinks as you powerfully push the medicine ball from your chest and at your buddy, who catches the ball. Then push back to the starting position. Your buddy will then take the ball and repeat the motions you did, and throw the ball back to you in the same way. Repeat the medicine ball throwing 15 times.
Now, do push-ups—high-five style. These push-ups not only work your chest, shoulders and triceps, but also give an added boost to working out your core due to lifting an arm or leg in the push-up process. Here’s how they work: While head-to-head and facing your buddy, start out in a push-up position. Next, both of you lower yourselves into a push-up and then push yourselves back up at the same time. While raised back up, give each other a sideways high-five with your right arm. Repeat the process, but give the high-five with your left arm. Repeat 20 times, alternating “high-five” arms each time.
Buddy squat walks are next. They help with balance, coordination and will work your core, glutes, quads and hamstrings. Stand back-to-back with your buddy, pushing your back against his or hers and lowering yourselves together into a squat—with a 90-degree bend at the knees and hips. Moving one foot at a time laterally, take five steps to the right and then five steps to the left. Repeat entire cycle five times. For an easier squat walk, stand up and take your steps between your squat reps.
Finally, buddy-up on your stretches to cool down.
You see? Having a fitness buddy can be so much fun!
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.