Loading ...
« Lucy’s boxing blog – week 5 | Main | Lucy’s boxing blog – the final workout! »
Train with a friend – tips from Caprice’s trainer
By slhaf | July 8, 2010
Caprice’s personal trainer, Katra Bryson, shares her tips for training in pairs
‘There are lots of really effective exercises you can do together without using a gym or expensive equipment,’ says Kat, who has helped slender model Caprice lose 10 lbs in just two months.
SIT UP WITH A MEDICINE BALL: One of you lie on your back on the floor, knees bent, holding a medicine ball. Your partner stands facing you (A). Take the ball behind your head then come up into a crunch using your abdominals (B). As you sit up, throw the ball to your partner to catch (C). Your partner then throws the ball back and you catch in a sit up position (D). Come back down and take the ball back behind your head. Repeat for between 12-20 reps or perform 30 second intervals. You can also perform this exercise with you both lying on the floor doing sit-ups.
Other speedy partner exercises to try:
1) INTERVAL TRAINING: Perform an exercise to maximum intensity for 30 seconds then rest for 30 seconds. This means one person can be working hard while the other is resting and the person who is resting is free to motivate and encourage the other! Perform 4 – 8 sets at 30 seconds on, 30 seconds rest. You can use this technique with any body-weight exercises such as squats, lunges, burpees, and press-ups.
Interval training is great to use with boxing if you have access to gloves and pads. One of you hold the pads and the other punches continuously for 30 seconds. Perform 4 – 8 sets then change over. The person holding the pads will still get a workout as the muscles in your arms are under contraction during the 30 second period.
2) BACK ROWS USING A TOWEL: Sit opposite each other, legs straight. Roll up a towel and each of you hold one end in opposite hands. Retract your arm backwards pulling against eachother’s weight. Perform a set of approximately 12 reps or intervals of 30 seconds then change arms. Perform approximately 4 sets.
3) PRESS UPS: Facing each other, each of you perform a press-up and lift opposite hands to high-5 each other as you come up. Again perform as a set of approximately 12 reps or use 30 second intervals.
4) RUSSIAN TWIST WITH A MEDICINE BALL: Stand back to back, one of you hold the ball out in front with both arms straight. Twist and pass the ball round to your partner. Remember to twist both ways!
Find Katra’s Tabata workout in the August issue of Health & Fitness, on sale now!
.jpg)
Topics: Home | No Comments »