New Orleans Fitness

06:06 January 08, 2015
By: 2Fik

Best Workouts with a Buddy

We've all heard the saying, "there's power in numbers" or as Helen Keller's so eloquently sated it, "Alone we can do so little, together we can do so much". Well, according to the statistics, this could be one of the main factors leading to your New Years wellness success or lack thereof. In fact, the statistics state that exercising with a buddy or a group of exercisers enhances your chances of sticking to your wellness regimen 42% to 64% more than going it alone.

Why is this the case? Well, it appears that not only were we created for community but also when exercising with a buddy or in a group; our motivation, accountability and importance meters soar.

So, with this in mind, I have listed 5 exercises that make for a great buddy workout this New Year.


1) Standing buddy-ball tosses:
2 partners stand about 10 to 12 feet apart. Partner #1 holds the ball and partner #2 squats and holds that position. Partner #1 tosses the ball about 4 or 5 feet above partner #2's head and then immediately squats and holds that position. Partner #2 jumps up to catch the ball. Partner #2 then tosses the ball to partner #1.

Perform the tossing sequence15 to 20 times to each partner.


2) Buddy Med ball pass:
Start seated on the floor side by side with next your partner but facing opposite directions. With your knees bent, hold a medicine ball to your chest, then both of you start to lie back towards the floor, come back up, and then extend the ball overhead and pass it to your partner.

Perform 12-15 reps, or until your abs start to burn.


3) Buddy plank & push-ups
: One partner holds a plank from the elbows and feet or elbows and knees while the other partner performs push-ups. When one person cannot continue any longer, the partners switch exercises and repeat.

Perform until exhaustion.


4) Buddy wall sits: Partners stand back-to-back and bend their knees to a 90-degree angle. Use each other's backs as the "wall" to support each other during your wall sits.

Perform until exhaustion.


5) Buddy Bicep curls:
Both partners kneel down facing each other. Partner #1 makes a fist with each hand and holds both arms close together and bends them slightly below 90 degrees at the elbow. Partner #2 then places their hands on the closed fist o partner #1 and resists as partner #1 attempts to pull their fist towards their shoulders as if curling a bar or 2 dumbbells.

Perform 20 repetitions and then they switch roles.

About Nolan Ferraro, Owner, Salire Fitness and Wellness


New Orleans Fitness
[Where Y'At Staff/Provided Photo]
Certified personal trainer and licensed wellness coach Nolan Ferraro has been recognized as the #1 Best Personal Trainer in New Orleans.

Nolan counts Chef Susan Spicer among the thousands of New Orleanians who have gotten in shape with Salire's high-impact fitness programs like "Power in the Park" a month-long cross-training boot camp in City Park. He has also added a new high intensity interval training class, Body Blitz, at his studio. Visit www.salirefitness.com for more information on Nolan and Salire Fitness & Wellness.

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