Oblique Crunches with a Partner

Start by lying on your backs, facing opposite directions, with the outside of your hips almost touching. Keep your chin away from your chest, and focus your vision toward the ceiling at about 45 degrees. Avoid looking straight up at the ceiling or toward the opposite wall. Now slowly curl your torso up, rotate toward your partner and give him or her a “high five” with your farthest arm. Be sure to contract your abdominals on each repetition. Alternate sides, performing 8–15 reps on each side.

Partner Exercise - Push-Up Contest

Nothing like a little contest to pump those muscles and have a little fun! But it’s important to level the playing field if one of you is clearly stronger than the other. So here’s how it goes: The stronger partner has to perform the push-ups on a slight decline or from a toe position. The less strong partner can be in an inclined position or do the push-ups from the knees. Make it is as fair as possible so that it’s actually a contest. Start together, go at the same tempo and see who can last the longest.

Partner Squats

Start by facing your partner, holding onto each other’s arms. As you begin the exercise, each of you slowly squats backward, keeping your kneecaps pointing forward. Avoid allowing your knees to collapse inward. Try to keep your weight equally distributed on all four corners of your feet. Avoid allowing your arches to collapse inward. Lower until your upper thighs are parallel to the floor, or to a comfortable position. Now slowly extend back up. Complete 1 set of 8–20 reps. This exercise is good for developing trust in your partner!

Six-Pack BOSU

Start by sitting on the BOSU trainer in a semi-reclined position. Be sure to keep your abdominals very tight throughout the entire drill. Your partner sits facing you. He or she throws the ball to you, and you catch it and throw it back. Your partner’s goal is to try to get you to lift one foot off the ground or to touch down with one of your hands. He or she can make the exercise more difficult by throwing the ball slightly off to one side, trying to put you off balance. Every time one of your feet lifts or your hand touches down, your partner gets a point. Play the game for 1.5 minutes and then switch. This is a great drill for developing abdominal strength and core stability.

King of the BOSU

Stand on the BOSU trainer. Your partner stands on the floor holding a medicine ball. Again, his or her goal is to put you off balance so you touch down. The drill begins with your partner throwing the ball to you; you catch it and throw it back. Your partner can circle around you, leading you in one direction and then the other. You follow your partner by adjusting your feet and continuing to catch and throw the ball. Every time one of your feet touches down, your partner gets a point. Play the game for 2 minutes and then switch. This is another great drill for developing balance and stability.

Survivor BOSU

Stand on the BOSU trainer. Your partner stands on the floor on one leg. Each of you holds one end of a rope. The only rule is that neither of you can let go of the rope. The goal of this game is for your partner to get you to touch one foot down to the ground. Of course, you are trying to make sure this doesn’t happen. Every time one of your feet touches down, your partner gets a point. Play the game for 2 minutes and then switch. This partner exercise is great for developing balance and stability.

V-Sits With Rotation and Pass to Partner with a Medicine Ball

Sit on the floor about 1–2 feet away from your partner with your knees bent. Sit upright with perfect posture, abdominals contracted tightly throughout the entire exercise. Start by holding the medicine ball into your chest. Now you and your partner recline back a few inches while maintaining perfect posture. Hold that position as you both rotate one way and then the other. Return to the starting position and, once you’re upright, throw the ball to your partner. Your partner will catch it, and you’ll both repeat the exercise. Repeat for 30–90 seconds.

Variations: Try facing the same direction and tossing the ball laterally to your partner.

Partner Sprint and Roll with a Medicine Ball

Stand side-by-side with your partner. Start by rolling the ball forward on a diagonal so that it will intersect your partner’s path. You and your partner both sprint forward. Your partner catches up to the ball and rolls it forward and diagonally into your path. Continue sprinting and rolling for 60–120 seconds, going each way.

Partner Side Swing Pass - Medicine Ball Exercise

Stand side-by-side about 2 feet from your partner. Maintain perfect posture and keep your abdominals contracted throughout the entire exercise. Keep your arms straight and swing the ball from the outside of your body to the inside; then toss the ball to your partner. Your outside leg will pivot as you rotate across your body. Your partner catches the ball and repeats the exercise. Continue for 30–90 seconds each side.

Lunge and Chest Pass to Partner with a Medicine Ball

Start by standing tall with perfect posture, facing your partner. Lunge forward as you throw the medicine ball to your partner using a chest pass. Your partner will catch the ball while performing a backward lunge. Repeat, lunging forward and backward. Remember to push off the front leg and be sure that your front knee stays over your front foot while lunging. Continue for 30–60 seconds each side.

Variations: Add a small step forward for deeper lunge progressions.

Medicine Ball Partner Shuffle Drill

Stand facing your partner. Shuffle for about 10 feet, going one way, while simultaneously tossing the medicine ball back and forth to your partner. Repeat, going the opposite direction. Continue for 60–120 seconds.

Medicine Ball Partner Chest Pass

Single-Leg Partner Chest Pass. Stand facing your partner, each of you balancing on one leg. Keep your abdominals contracted and your body erect and stable. Pass the ball back and forth to each other using a basketball chest pass. Continue for 30–60 seconds on each leg.

Variations: Try hopping side to side, front and back, while passing.

Medicine Ball Partner Exercise

Partner Floor Slams. Start by standing upright and holding the medicine ball over your head. Keep your abdominals contracted throughout the entire exercise as you squat and throw the ball to the floor so that it bounces up toward your partner. Your partner catches the ball and quickly throws it back to you. Be sure you both maintain good posture. Continue for 60–120 seconds.

Variations: Try throwing the ball in different directions so your partner moves around to catch it (e.g., slam the ball side to side).

Tricep Kickbacks with a Partner

Triceps Kickbacks. Stand facing your partner. Wrap the tubes around each other and each hold one handle in your right and left hands. Slowly bend forward at the hip while maintaining perfect posture and a long spine. Position both of your elbows up high and keep them there throughout the entire exercise. Your elbows will act as a hinge as you and your partner slowly straighten your arms backward. Your elbows should not move out of position. Slowly return to the starting position. Complete 1 set of 8–20 reps.

Partner Upper Body Exercise

Lunge and Full-Body Rotation. Start facing sideways to your partner, holding one end of one tube in your hands. Lunge your outside leg (leg farthest away from your partner) forward while simultaneously rotating to the outside of your body. Press up and backward and do 8–20 reps one side; then repeat on the other side. Be sure that, while lunging, your front knee stays over your front foot and you always push from the leg in front. Both people lunge simultaneously.

Variations:

• Step forward (entry-level variation).
• Perform a deep lunge (more advanced variation).

Partner Trunk Rotations Using Tubing

Trunk Rotation. Stand facing your partner. Wrap the tubes around each other and each hold one handle in your right and left hands. Back away from each other until there is some light resistance on the tube. Contract your abdominals inward and maintain good posture throughout the entire exercise. Begin by rotating your torso one way while your partner rotates in the other direction. Slowly return to the starting position. Perform 8–20 reps on each side.

Variations:

• Keep the lower body static.
• Rotate/pivot through the lower body.
• Add one-arm rotation, to engage more of your upper body.

Partner Exercise Using Tubing

External Rotation. Stand side-by-side with your partner, facing the same direction. Each of you holds one handle of one tube in your outside arm. Your outside elbow, bent at 90 degrees, is anchored at your waist. Keeping your upper arm at your side, slowly rotate your forearm away from your body. Complete 1 set of 8–20 reps for each arm. This partner exercise strengthens weak rotator cuff muscles.

Variations: Try this exercise standing on one leg

Tubing Partner Exercises

Try these fun, effective partner exercises to build strength.


Mid-Row. Stand facing your partner. Intertwine the tubes, holding one handle each in your right and left hands. Back away from each other, arms fully extended, until there is some resistance on the tube. Begin in a squat stance with feet between hip and shoulder width apart. Slowly pull the tube, leading with your elbows, driving them backward. As you’re rowing backward, pinch your shoulder blades together and toward the ground. As you release your arms forward, squat toward the ground. Complete 1 set of 8–20 reps. This partner exercise helps improve posture.

Variations:

• Hold a static squat.
• Do single-arm rows. (Double up the tube in each arm.)
• Add rotation as you row.

Pet Health Pictures Slideshow: Exercising With Your Dog (Part 5)

Gentle Exercises for Older Dogs

Just because your senior dog moves with a slower, stiffer gait then when he was a pup doesn't mean he should stop exercising. Senior dogs, especially those with arthritis, not only can exercise -- in many cases, they should. Exercise helps increase flexibility and endurance, strengthens muscles around the joints, and can help stave off health problems caused by obesity. Exercise also aids bowel function, which is especially important in older dogs. And, since obesity tends to make arthritis worse, any activity that helps your dog lose weight could ease his symptoms in the long run. Try low-impact exercises such as swimming, moderate walking, or even a game of fetch with your old fellow.

Paw Protection

Long walks on rough surfaces can damage a dog's paws. Start slowly, Snyder advises. If you work your way up to longer walks, "most dogs will develop thicker pads on their feet and not have problems." On hot days, avoid prolonged contact with asphalt or sand. On snowy days, check the paws for ice build-up. And if you venture onto very rough surfaces, consider buying a pair of dog booties.

Preventing Heat Exhaustion

Just like people, dogs are susceptible to dehydration and heat exhaustion. On hot days, Snyder suggests bringing a water bottle and foldable drinking bowl or sticking to places with a public water source. Signs of dehydration in dogs include excessive panting, confusion, weakness, and collapse. Brachycephalic or short-faced breeds, such as bulldogs and boxers, are especially vulnerable because they don't pant efficiently.

Pet Health Pictures Slideshow: Exercising With Your Dog (Part 5)

Fetch

Fetching a ball or favorite toy over and over can be great exercise for your dog. But it doesn't do much for you, if you're just standing there tossing. Instead, make a game of fetch part of your home workout routine. Do lunges or abdominal crunches as you throw the ball. You might build more muscle by throwing a heavy ball, but a soft, lightweight toy is safest for your dog's mouth.

Getting Started

When making your dog your exercise buddy, step one is a trip to the vet. "A good vet evaluation is always important before changing your dog's lifestyle," Synder explains. "The veterinarian will want to evaluate your dog for any heart, lung, or other health problems." It's also important to check for signs of arthritis or musculoskeletal disease. A dog with inflamed joints or ligaments may require a low-impact exercise plan.

Establishing a Routine

Develop a workout routine that's realistic, considering your job schedule and other demands on your time. Also consider your dog's needs -- working breeds and puppies usually need a lot of exercise. Start with a short-term goal of exercising five or 10 minutes every day. Gradually work up to 30 minutes on most days of the week. Keep in mind that narrow-bodied breeds, such as Doberman pinschers, should not exercise right after meals.

Avoiding Overkill

When exercising with your dog, watch for signs that one of you may be overdoing it. You are working too hard if you can't speak comfortably. Your dog may be overworked if he is breathing fast, panting excessively, staggering, or refusing to follow you. If either of you are stiff, sore, or exhausted for hours after a workout, take it easier next time.