PARTNER WORKOUT

Find a workout buddy and alternate with them throughout, One works while the other rests

1. SKI ERG X 6 KCALS

• Drive the handles down by engaging your core and bending your knees

• Maintain a bend in your arms to keep the handles fairly close to your face

• Finish the drive with knees slightly bent, and arms extended down alongside your thighs

2. DUMBBELL SPLIT SQUAT X 3 (EACH SIDE)

• Holding a dumbbell in each hand, start in a half-kneeling position. Kneel on your right leg with the right knee directly below the hip. Place the left leg in front of you with the heel directly below the knee. You can also place a towel under the back knee for padding

• Straighten your legs to stand up, pushing through the front heel

• Slowly lower back down to the start position, then repeat

3. BIKE X 200M

• Remember pedals move both ways, so drive up as well as down with each stroke

4. KETTLEBELL SWING X 8

• Stand with your feet shoulderwidth apart and push the kettlebell o your body to start the swing

• As you lower, hinge at the hips by pushing your glutes back

• When you feel a stretch in your hamstrings, drive your hips forward, swinging the kettlebell up as you do so

• Don’t worry too much about how high the kettlebell gets – the snap at the hips and drive through the glutes is more important than air time

5. ROW X 8 KCALS

• Keep your arms straight, head up and upper body leaning forwards from the hips

• Start the drive by pressing with your legs

• As you move, lean back slightly, then finally add the arm pull

• At the end of the stroke, your upper body should be leaning back to about 11 o’clock

• Keep the handle held lightly below your ribs and keep your elbows in

6. DUMBBELL DEVIL’S PRESS X 6

• Holding a pair of dumbbells, squat down to touch the weights on the floor between your legs

• Jump your feet out to a high plank, then jump them immediately back in

• Hinge at the hips and swing both dumbbells between your legs. Now thrust them forward as if performing a swing and raise the weights to your shoulders – palms facing

• Stand up, then perform a push press, powering through your legs to press the weights overhead

• Lower and repeat

7. SKIPPING X 50

• Keep your heels o the ground by jumping from the balls of your feet

• Keep your knees slightly bent

8. DUMBBELL REVERSE LUNGE X 3 (EACH SIDE)

• Stand with your feet slightly apart, your back upright and the dumbbells by your sides

• Step back into a lunge, bending your back leg so that your back knee nearly touches the floor

• Keep your torso upright and abs braced throughout

• Push o the back foot to return to the start