For even more oomph, grab a friend. The partner moves in this workout are more challenging, so you’ll firm up in no time. For a safe, effective buddy workout, talk a lot. Can’t complete a full set? Say so. Too easy? Ask your partner to provide more resistance. Do two sets of 8 to 12 reps of each move, unless otherwise noted. Always warm up with 5 to 10 minutes of walking, and stretch afterward.
Wheelbarrow Push-Up (tones chest, shoulders, triceps, glutes, and abs) This buddy push-up works more muscles than the solo kind. As a result, you have to really tighten your abs and buttocks muscles to keep your body straight. Assume the push-up position with hands directly beneath shoulders and back straight. Have your partner squat down using good form (back straight, knees behind toes) and lift your legs as though holding a wheelbarrow. As she picks you up, tighten your glutes and abs to prevent your body from drooping. When you are steady, bend your elbows and lower your chest until your upper arms are parallel to the ground. Hold for a second, then push back up. Tree Limb Pull-Up (strengthens upper back, biceps, and shoulders) Pull-ups are tough. But with a partner, even women with Olive Oyl arms can get the benefits of this great upper-body move. Grasp a tree branch (or a monkey bar) with hands shoulder-width apart, palms facing you. Bend your knees and cross your ankles, so you’re hanging. Have your buddy grasp your shins just below your knees. With your head back slightly, squeeze your shoulder blades down and back while bending your elbows to pull your chest toward the branch. As you pull, have your buddy lift as much as necessary for you to accomplish the move. Hold for a second, then slowly lower. Dip and Curl (shapes triceps, thighs, and abs) This challenging move feels easier with a friend doing it beside you. Sit on the edge of a park bench. Grasp the bench at your sides. Inch yourself off the bench, keeping your behind as close to it as possible, and walk your feet out, so your knees are directly over your ankles. Extend your right leg, and rest your right heel on the ground, with foot flexed. Bend your elbows straight back and lower yourself while simultaneously contracting your abs and pulling your right knee toward your chest. Don’t bend your elbows beyond 90 degrees. Hold for a second, then push back up and extend your right leg without touching the ground. Do four to six reps with each leg to complete a set. Foot-to-Foot Bicycle Crunch (tightens abs) Pressing and resisting against each other’s feet while doing this supereffective crunch makes your abs work harder. With legs bent and feet flat on the ground, lie on your back, toe-to-toe with your partner. Press the soles of your feet against your partner’s feet and lift them off the ground, so thighs are perpendicular and calves are parallel to the ground. Contract your ab muscles and lift your head and shoulders off the ground as far as comfortably possible. As you lift, pull your right knee toward your chest, extend your left leg, and twist your torso to bring your left elbow toward your right knee. (Your partner should do the same, so you are moving in sync and pressing against each other’s soles at all times.) Hold for a second, then lower and repeat to the opposite side; that’s one rep. Partner Row (strengthens upper back) You’ll get an upper-back workout while your partner works her torso muscles. Have your partner assume a plank position, balancing on forearms and balls of feet. Using good form (back straight, knees behind toes), squat down and pick up her legs. Leaning forward from your hips, bend your knees slightly, and extend your arms down at your sides. This is the start position. Keeping your back straight, abs tight, and elbows close to your body, squeeze your shoulder blades together and pull your elbows straight back, lifting your partner’s body up. Your partner should contract her torso and lower-body muscles to stay straight. As you lift her, she should pivot from her shoulders, not her back or hips. Hold for a second and then slowly extend your arms back down. Double Bridge (firms glutes, hamstrings, quads, and abs) Your quads get an extra workout when you and your partner press the soles of your feet together. With legs bent and feet flat, lie toe-to-toe with your partner. Pressing the sole of your left foot against your partner’s right foot, extend those legs up toward the sky. Contracting your glutes and pushing down on your grounded feet, lift your hips, so your bodies form straight lines from your bent knees to your shoulders. Keep hips level. Hold for a second and then slowly lower. Repeat for a full set; then switch legs. MORE: The Ultimate Metabolism-Boosting Workout For A Flatter Belly
