Partner HIIT Workout: Pre-holiday Workout for Co-workers, Comrades and Couples

December 23, 2014, 12:00AM PT in Fitnovatives Blog  |  

With the holidays approaching, there will plenty of time to work out, right? Wrong! We all know that when holidays approach, family events, work parties and the hub-bub of holiday shopping can throw a wrench in our plans to stay fit and healthy. Hopefully, you are able to enjoy the gatherings and holiday food (in moderation, of course), but it is still important to make time to stay on track with your fitness goals.

Fortunately, you don’t need to exercise alone. Whether you’re a family man, a working mom or social butterfly, this workout is a great way to spend time with those you hold dear and give thanks for your health this holiday season. So grab a partner, resistance bands, medicine ball and a stopwatch—this holiday-inspired workout will leave you sweaty, energized and with enough time left in your day to find your workout partner the perfect gift.

Total Workout Time: 30 minutes

Warm-up (5 minutes): Do 10 of each movement

  • Walking Knee Hug
  • Squat With Overhead Reach
  • Single-leg Walking Hip Hinge
  • Lateral Lunges With Arm Drivers
  • Walk-outs

Workout (20 minutes): Complete this circuit four times; work for 40 seconds and rest for 20 after each exercise.

Single-leg Medicine Ball Toss (Lateral): With both partners facing the same direction, stand on the inside leg. Throw the ball laterally using momentum to swing the arms around the body and throw the ball back to your partner. Play catch on the right leg for 20 seconds and then switch to the outside leg. Make sure to keep a slight bend in the standing leg and rotate through the trunk and shoulders when catching and releasing the ball.

Squat See-saw With Resistance Band: Stand facing your partner while holding on to one handle of a resistance band. While your partner stands tall with arms extended overhead, pull the band down between your legs with straight arms and into a squat position. In opposition to one another, alternate between standing and squatting while pulling the band in a see-saw motion. Be sure to keep the band taught throughout the exercise.

Planks With Fast Feet: While your partner holds a plank position (either on the elbows or hands), perform lateral fast feet movement between your partner’s legs. Use high knees to avoid stepping on your partner’s legs. Switch positions after 40 seconds.

Partner Lateral Squat Walks (Side to Side): Begin by positioning yourself back-to-back with your partner. Push your back against your partner’s and together lower down into a squat position. Be sure you are both sitting with a 90-degree bend in the knees and

… Continue reading here.
Fitnovatives Blog — Courtesy “American Council On Exercise” (ACEfitness.org)

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