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St. Francis Eastside Surgical Weight Loss



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Partner Workout

Category Exercise, Health

Disclaimer: Do not start a new exercise routine without first consulting your physician!

It sure is cold out there, but this workout will definitely warm you up.  Plus, doing this workout with a friend or loved one will make in pass in no time.  So gear up and get going.

Start with a quick 2 minute warm-up of: 30 seconds jumping jacks, 30 seconds high knees, 30 seconds butt kicks, 30 seconds jumping jacks.

Then the series starts.  While one person is running on the treadmill the other is completing the exercise.  You either run for a minute or complete the exercise for a minute and then switch.  This means you should be running every other minute.

You can also walk instead of run, depending on your level or use a different form of cardio like a bike, elliptical, etc.

The exercises you’ll complete will be: squats, lunges, dips, pushups, plank, reverse crunches, mountain climber, single-leg deadlift, Supermans.  Substitute out or change any exercises to make it your own!

The workout will look something like this:

Time                                                Partner 1                                    Partner 2

0-1:00                                           Run                                                Squats

1:00-2:00                                     Squats                                           Run

2:00-3:00                                    Run                                                Lunges

3:00-4:00                                    Lunges                                          Run

4:00-5:00                                    Run                                                Dips

5:00-6:00                                    Dips                                                Run

6:00-7:00                                    Run                                                 Pushups

7:00-8:00                                    Pushups                                         Run

8:00-9:00                                     Run                                                 Plank

9:00-10:00                                    Plank                                              Run

10:00-11:00                                    Run                                                 Reverse Crunches

11:00-12:00                                    Reverse Crunches                       Run

12:00-13:00                                   Run                                                 Mountain Climbers

13:00-14:00                                  Mountain Climbers                      Run

14:00-15:00                                  Run                                                   Single-leg deadlift

15:00-16:00                                  Single-leg deadlift                        Run

16:00-17:00                                  Run                                                   Supermans

17:00-18:00                                  Supermans                                      Run

Finish off with a 5 minute cool-down.

Complete the whole routine once or twice depending on your liking!

 

Katherine Horner, MS, RD, LD, NASM-CPT, CES

Surgical Weight Loss Dietitian & Exercise Specialist

 

Photo from fitnessmagazine.com