This week I’m sharing a partner workout perfect for getting everyone up, moving and having a bit of fun over Christmas. For my recipe, it’s leftover turkey and ham bake plus baked pears with maple and vanilla.
I like to try and keep active in the days around Christmas. It makes a huge difference come January and means I start the year feeling great. In the past I trained as normal, putting in some extra work on Christmas Eve in order to be able to take Christmas Day itself off. I would climb fences on St Stephen’s Day to get access to the track but those days are firmly behind me!
These days, I am a lot more relaxed with my training so I just fit it in around the Christmas festivities the same way I do with my normal life all year round.
If the influx of family and visitors makes it difficult to stick to your usual routine, don’t stress, simply look for other ways to get moving. It may take a little bit of extra planning but trust me, staying active over Christmas will help to energise you, reduces stress and give you a break from it all.
This partner workout is great as everyone can get involved no matter what their ability. It’s all about getting our bodies moving and having some fun too. It requires no equipment, just some space to move and a little bit of Christmas spirit.
Partner Workout Circuit
Plank claps x10 Get into a high plank position facing your partner. Engage your core and maintain a straight line from head to toe. Lift your right hand off the floor and give your partner a high five.
Return to start position and repeat with left hands. Continue, alternating hands as you go.
Sit up high 5s x10
Lie on the floor with knees bent and feet flat. Using your core muscles, raise your upper back and shoulders off the floor and reach your hands towards your knees.
Clap hands with your partner and then lower back down to the starting position.
Abs cycle x10
Lie on the floor with legs bent and feet flat. Engage your core then lift your feet off the floor and touch the bottom of them to your partner’s. Perform a bicycle crunch while maintaining a connection with your partner’s feet the entire time. Reach opposite elbows toward opposite knees to work the sides of the abs as well.
Back to back wall sits x 30 seconds
Stand back to back with your partner, linking elbows can help with stability throughout the move, and simultaneously lower down into a squat position. Hold for 30 seconds before returning to the standing position.
Squat pulses x 10
Get down into a squat position opposite your partner, holding hands out in front for support. Gently pulse up and down keeping your head and chest up for good posture. Sit back into the squat and keep the weight on your heels.
Travelling burpees x 10
Facing your partner, do a burpee. Jump up and across so you are standing next to where your partner was originally. Turn to face your partner and do another burpee.
Push up with shoulder tap x10
Get into a push-up position facing your partner with your hands slightly wider than shoulder-width apart. Bend at your elbows until you reach a 90-degree angle while lowering your chest towards the floor. Push through the palms of your hands to straighten your arms and return to the start. At the top of your push-up position, lift right hand and tap your partner’s left shoulder.
Repeat, alternating the shoulder that you tap after each push-up
Plank hold and jump over x10
Partner A holds a forearm plank throughout this move, shoulders directly above elbows, core tight and back straight. Partner B will stand at A’s left side and jump over A, landing lightly on the toes and immediately jumping back as quickly as possible. Complete as many times as suggested then switch roles and repeat.
Repeat x 5 rounds with a one-minute rest in between rounds
I have a free 10-day food and fitness plan on my website. If you are looking for a little inspiration over the Christmas period why not log on and register.
It will land into your inbox the next day. www.derval.ie