Partner Training Week 8

Partner Training – Week 8
Tips on How to Be a Solid Workout Buddy

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Over the last couple months, this series has introduced you to a number of partner training ideas including partner tubing exercises, partner medicine ball exercises, partner boxing drills and more. Before I introduce you to a few more ideas, here’s some tips on how to be a good workout buddy.  You definitely don’t want to be the training partner that never shows up!

Make The Commitment

Decide on the day(s) and time(s) both of you will commit to training together. You don’t want to have to decide when the next training workout will be at each workout – make it simple and easy so you both know the exact day(s) and time(s) each week. It’s not that you can’t be flexible and adjust if needed but you don’t want to have to spend a lot of time reviewing each other’s schedule each week to determine when you can find the time.

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Partner Training – Week 7

Partner Training – Week 7 Medicine Ball Training with Your Partner for Active, Quality Time!

Working out with a partner is fun, challenging and because your buddy is counting on you, it’s great for helping you both stick to your workout routine. Here are a few more exercises you can add to your Partner Training program. Review past blogs for technique tips and training suggestions.

Partner Shuffle Drill:

IMG_1192 2Stand facing your partner. Shuffle for about 10 feet going one way while simultaneously tossing the medicine ball back and forth to your partner. Repeat going the opposite direction. Continue for 60-120 seconds.

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Partner Training – Week 6

Last week, you learned a variety of partner training exercises you can do with a medicine ball. Today you can add to your repertoire.

Remember when exercising with your partner, be sure to encourage them and avoid judging or criticizing. Make it a fun and enjoyable atmosphere and you’ll both be more likely to stick to the program.

Lunge + Chest Pass to Partner:IMG_1153IMG_1151

Start by standing tall with perfect posture facing your partner.  Lunge forward as you throw the medicine ball to your partner using a chest pass.  Your partner will catch the ball while performing a backwards lunge.  Repeat lunging forwards and backwards.  Always remember to push off the front leg and be sure that while lunging your front knee stays over your front foot. Continue for 30-60 seconds each side.

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Partner Training – Week 5

Partner Training – Week 5 Medicine Ball Training with your partner for active, quality time!

Medicine Balls are a fabulous tool for working out with a partner. There are a ton of exercises you can do together to condition your entire body. They come in sizes from 2 pounds to much heavier.  If you both have average strength, a 6 pound ball is a good starting point. To purchase you own medicine ball(s), visit your local sporting goods retailer.

Each week over the next few weeks, I will provide you with three mini exercise circuits that you can do together.  As you increase your fitness level, you can begin combining circuits for longer and more challenging workouts. 

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Partner Training – Week 4

Partner Training – Week 4 Boxing Drills to do with your partner for active, quality time!

Last week we learned some important technique tips for some basic punches that you can do with your partner for an active and fun workout together.

Today we introduce you to some fun drills for combining some of those basic punches.

When beginning any of the following drills, remember that you should have first practiced and mastered your technique for each individual punch. Then begin by practicing each particular drill in slow motion with no power so you can each learn where you need to be punching and where the pads need to held in order to safely and effectively execute the drill. As you each feel more comfortable, you can start adding a little more power and speed.

It would also be very helpful to invest in a private session with a trainer who specializes in boxing technique to ensure you are both punching and using the pads correctly.

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Partner Training – Week 3

boxing_client_sherriPartner Training – Week 3 – Box it out for quality time getting fit together!

Boxing together as a couple is a great way to get an awesome workout and let off a little steam. 

So the next time you’re about to engage in a ‘heated discussion’, instead, try throwing on the gloves.

You’ll be laughing and having fun and will soon forget what the issue was in the first place!

Here’s some technique pointers:

First, you’ll each want to work on mastering your technique before you start getting fancy. In general you want to remember that when boxing with gloves and pads the idea is not to ‘kill’ your partner with the hardest punch you can muster up. Instead you should focus on accuracy, speed and technique. Save your power for a punching bag – that will save your partner’s shoulders and minimize injuries. Read the rest of Partner Training – Week 3

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Partner Training – Week 2

Partner Training – Week 2 – Quality Time Getting Fit Together!

Exercise Tubing is a great tool for Partner Training.  You can pick up a variety of tubes of various resistance levels each for about $10-$20 at your local sporting good store.

IMG_1050IMG_1052IMG_1055Squat & Mid-Row:

Stand facing your partner.  Wrap one tube around the other tube and then hold one handle in each of your hands.  Back away from each other your arms are fully extended and until there is some resistance on the tube.  Begin in a squat stance with feet between hip and shoulder width apart.  Slowly pull the tube, leading with your elbows, driving them backwards.  As you’re rowing backwards, pinch your shoulder blades together and towards the ground.  As you release your arms forward, you will squat towards the ground.  Complete 1 set of 8-20 reps.  This is a great exercise to help improve posture.

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Partner Training – Get Fit Together!

1069791_10152182794893607_1500540039_nIn modern day society, people are torn between having enough time to complete work-related projects, spend time with their loved ones and take good care of themselves.  Why not be more efficient in your pursuits – spend quality time with your sweetie or friends while helping each other stay healthy and fit! 

This next series will focus on Partner training and include a variety of exercises and stretches that you can do together. Adhering to this program together will benefit all areas of your life including your marriage, friendship, family or working relationship!   Keep in mind you can do these exercises with anyone – spouse, best friend, co-worker or relative.

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Strong Arms Is The New Sexy

When it’s cold, dark and rainy, it’s a good opportunity to increase your time in the weight room.  Spend the time now and you’ll enjoy toned and sculpted arms in time for summer. Plus Michelle Obama and various other celebrities have shown us that muscle is the next sexy!  Try the following four exercises, three times per week on alternating days for the next four weeks and you’ll be impressed with the changes to your muscle conditioning. Say good-bye to flabby arms!

Chin ups 2(1)Chin Ups:

The chin-up is one of the best upper body exercises and is definitely one of my favorite compound upper body movements. The problem is most people can’t perform a full chin-up without assistance.

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Core Conditioning – To Crunch or Not Crunch?

Abdominal crunches and sit-ups still seem to be the go-to exercise when someone wants to strengthen their core but they may not be doing as much as we think to develop the strong torso we need to play sports, walk, lift or perform other daily activities.

So the question becomes Core Conditioning – To Crunch or Not Crunch?

The problem is in the movement. In an abdominal crunch, we perform technically speaking, a forward flexion of the spine. But a lot of us spend the entire day in a forward flexed position. We sit forward at desks, sit forward at a computer, sit flexed to watch TV, sit flexed to drive, sit flexed at a table to eat… No wonder the typical posture of someone who ages is rounded forward in a “hunch” back posture. Why would we want to strengthen our body in a direction that we really should be trying to move out of? It makes sense that we’d want to try to counteract and minimize these forward forces. 

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