Partner exercises are an ideal method to blast calories while having fun. These full-body exercises stimulate the metabolism as well as the brain because reacting to verbal cues or visual signals enhances the mind-body connection. You can perform the following exercises using time 30 — 60 seconds or repetitions 15 — Your partner should stand about three to four feet away, holding the medicine ball while facing you.
As you perform a side lunge with the right leg stepping onto the Balance Trainer dome, your partner will toss the medicine ball to you. The goal is to sync the lunge and catch motion simultaneously.
As you push back to your starting position, simultaneously toss the medicine ball to your partner. Complete one set on each leg, then switch partner positions. Place 2 Balance Trainers about 3 feet apart on the floor with you and your partner each behind one of them. With your arms extended in front of your bodies, hold a resistance band between you.
The resistance band should provide enough tension that you both have to resist rotating toward each other. While maintaining torso stability, engage your core and begin alternating forward lunges on and off the dome.
To pick up the intensity, perform lunge jumps by keeping one foot on the dome and the other on the ground. Continue the motion at your preferred intensity for time or repetitions. Adjust your spacing if necessary so that you can reach across the gap and touch hands when both of you extend one arm. Your partner stands on the floor facing you in the same athletic stance.
After 60 — 90 seconds, switch positions and repeat the drill. Each of you holds a lightly weighted medicine ball at waist level with your elbows bent and close to your body. As you return to the starting position on the floor, your partner performs the same right leg lunge with rotation onto the dome.
A lb. You can burn calories during a minute workout while doing aerobic movements using light weights with a Bosu ball. Shannon Marks started her journalism career in She was a reporter at the "Beachcomber" in Rehoboth Beach, Del. She holds a Bachelor of Arts in literature from Temple University. Monitor the health of your community here. More Articles. American Heart Association: Metabolic Equivalents METs The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider.
Written by Shannon Marks. Fable S. American Council on Exercise. Are Older Adults Less Embodied? Front Psychol. Physiol Rev.
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