When your workout motivation is running on empty, having an exercise partner to champion your fitness routine [1] can go a long way.
Zoom a friend or enlist your roommate — either way, it'll feel great to join forces and complete the following Tabata-style [2] core workout created by Ellen Thompson, an NASM-certified personal trainer with Blink Fitness [3].
Think of this partner workout as a free personal-training session for low-energy days. In eight to 10 minutes, you both get a guided ab circuit [4] and the support of a teammate, too.
Plank Holds and Plank X-Knees
Partner A: Get into a low plank position. Your elbows should align under your shoulders with your forearms flat against the floor. Extend your legs behind you.
Partner B: Get into a high plank position. Place your palms on the floor with your arms fully extended under your shoulders. Extend your legs behind you.
Partner A: Hold the low plank for 20 seconds. Keep your hips level and your lower abs activated by squeezing through the glutes and lightly tucking your shoulders back and down. Your neck should remain in a neutral position.
Partner B: During that same 20-second window, begin to perform x-knees by driving your left knee under your body toward your right elbow. You should be rotating at the hips while stabilizing on your right leg. Repeat the driving knee motion on the opposite side — alternating side-to-side until the time is up.
Partner A and Partner B: Switch exercises for the next 20-second window. Continue swapping activities for 20-second intervals throughout a two-minute window.
Yoga Boat Holds and Reaches
Partner A and Partner B: Assume Boat Pose by sitting on the floor, leaning back at the hips, and tilting through your pelvis. Lift your feet from the ground, bend slightly at the knees with your chest high, and roll your shoulders back and down. Make sure to extend your arms forward fully.
Partner A: Hold Boat pose for 20 seconds while bracing through the core.
Partner B: Hold Boat pose for 20 seconds while incorporating reaches. Start by fully extending your left arm out to the side, then back to the centre. Repeat that same movement on your right arm. Then, reach both arms out to the sides and back to the centre, simultaneously.
Partner A and Partner B: Switch exercises for the next 20-second window. Continue swapping activities for 20-second intervals throughout a two-minute window.
Bird Dog Holds and Crunches
Partner A and Partner B: Assume Bird Dog [7] pose by keeping your hands under your shoulders and knees under your hips — your spine should maintain a neutral position. Lift and extend your right arm while lifting and extending your left leg at the same time. Keep your neck in a neutral position.
Partner A: Hold Bird Dog pose for 20 seconds. Keep your hips level by bracing through the core.
Partner B: While in Bird Dog pose, begin to perform a crunch by driving your left knee under your body toward your right elbow, while bringing your right elbow back toward your left knee to touch lightly.
Partner A and Partner B: Switch exercises for the next 20-second window. Every time you repeat a 20-second interval move, make sure you're engageing your opposite arm and leg. Continue swapping activities (and sides) for 20-second intervals throughout a two-minute window.
Leg Raises and Flutter Kicks
Partner A and Partner B: Lie on your backs with your arms at your sides. Start to lightly contract through your upper abs (just below the ribcage) while peeling your shoulders off the floor. Your chin should be tucked in toward your collarbone while tilting through the pelvis and pushing the lower back into the floor. Next, extend your legs and slightly raise them from the floor.
Partner A: Perform slow and controlled leg raises by bringing both legs up into a vertical position and gently lowering them back down to start position. Repeat this movement for 20 seconds without arching through the back.
Partner B: Begin flutter kicks by quickly raising one leg, then lowering it while the opposite leg follows the fluttering pattern. Continue these movements for 20 seconds without arching through your back or allowing your feet to touch the floor.
Partner A and Partner B: Switch exercises for the next 20-second window. Continue swapping activities for 20-second intervals throughout a two-minute window.
Click here for more health and wellness stories, tips, and news.