Medicine Ball Slam Pass
Stand facing each other three to five metres apart, with partner 1 holding a medicine ball overhead, arms straight. Partner 1 braces her core, keeping her arms straight and extended overhead, bends her knees and slams the ball onto the ground at an angle so it reaches partner 2 after one bounce. Partner 2 catches the ball and repeats the move. Continue passing the ball back and forth as fast as possible for one to two minutes.
High-five Up Down
Begin in a push-up position, with your heads facing each other, about 30cm apart (A). At the same time, lower onto one forearm, then the other, so you are both in the plank position (B). Reverse to return to start, then clap each other’s right hand (C). That’s one rep. Switch your clapping hand with each rep.
Single-leg Deadlift With Medicine Ball
Stand facing each other three to five metres apart, balancing on one foot with the other leg bent, foot behind you; partner 1 holds a medicine ball. At the same time, slowly squat down as far as you can, keeping your chests up. Partner 1 rolls the ball to partner 2, then both stand; partner 2 is now holding the ball. Repeat the move to return the ball to partner 1. That’s one rep. Repeat half the reps on one leg, then perform the remaining reps on the other leg for a complete set.
Partner Plank And Single-leg Hip Raise
While partner 1 holds a push-up position, partner 2 lies face-up and perpendicular on the floor, placing her right calf on partner 1’s back, left knee bent towards her chest (A). Partner 2 raises her hips off the ground, pauses, then lowers for one rep. Do all reps, then switch legs. Switch positions after each set. If either partner can’t safely maintain a push-up to support her partner, then start in a tabletop position (on hands and knees).
Partner Press And Row
Hold the handles of two resistance bands at chest height (partner 1’s hands on either side of her chest, partner 2’s arms straight) and stand facing the same direction, partner 1 in front of partner 2. Move apart until the bands are taut. In one motion, partner 1 steps one leg forward and pushes the handles out, rotating her palms towardsthe floor, while partner 2 rows the handles towards her chest. Reverse the movement to return to start. That’s one rep. Switch positions each set.
Partner Squat With Resistance Bands
Stand facing each other, holding the handles of two taut resistance bands on either side of your thighs, palms facing behind you. At the same time, push your hips back and bend your knees, lowering until your thighs are nearly parallel to the floor. Push through your heels to return to standing; pull your shoulder blades together and press your palms back, keeping your core and glutes tight. That’s one rep. The movement of the bands is slight (only a few centimetres) but engages the shoulders, lats and upper back.
Decide on a number of total reps (aim for 100 to 200). Partner 1 stands with her feet hip-width apart, arms at her sides. She bends her knees and places her hands on the floor in front of her, then kicks her legs backward so she’s in a push-up position. She quickly reverses the movement to return to start. Partner 1 does as many reps as she can. When she can’t do another rep with proper form, partner 2 does the exercise. Continue alternating until you’ve both reached your target number.
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