I like to get in the habit of working out with other people. There’s something beneficial about having other like-minded individuals there with you, undergoing the same challenges and trying to reach similar goals. Have you ever noticed that when you go to the gym with a partner, you’re more successful than when you go alone? Your friends can help you stay accountable to the goals you’ve set out to achieve, whether you’re trying to lose weight, build muscle, or both.
This is one of my favorite workouts to do with a friend or as part of a group. I call it my “Fit with Friends Workout.” Give it a try and let me know what you think in the comments below this post!
100 Jumping Jacks
This classic exercise is a full-body workout! Stand with your feet together and your hands down by your sides. Bend your knees and jump, landing with your feet wide and your arms up in the air. Jump again to the starting position, and repeat.
90 Air Squats
Stand with your feet shoulder-width apart and your arms straight out in front of you, hands turned down, parallel to the ground. Keeping your back straight and your chest out, bend your knees into a squat position, so that your thighs are parallel to the ground. Straighten your legs and return to the starting position. Repeat.
80 Alternating Leg Lunges
Begin in a standing position with your feet shoulder-width apart and your hands down by your sides. Step one foot out in front of you and bend your knee into a lunge position, so that your thigh is parallel to the floor. Return to the starting position and repeat with the other leg. For an even greater challenge, hold weights in both hands during this exercise.
Lie on your back with your knees bent and your feet flat on the floor. Bend your arms and place your hands across your chest. Use your abdominal muscles to lift your head, neck and shoulders off the floor, while keeping your back straight. Return to the starting position, and repeat.
60 Good Mornings
This is a great stretch for your hamstrings, but be careful! It won’t feel like you’re doing much, but you’ll definitely feel it the next day. Stand with your feet shoulder-width apart. Place your hands behind your head with your elbows out at a wide angle. Keeping your back straight, your chest lifted and your knees slightly bent, bend at the hip until your torso is parallel to the floor. Return to the starting position, and repeat.
50 Tricep Dips (with Chair)
Sit in a chair, holding on to the front edge with both hands. Your knuckles should be pointing forward. Slide your bottom off the seat. Keeping your arms straight, hold yourself up while keeping your body close to the chair. Bend your elbows and lower your body. Keeping your back straight, use your tricep muscles to straighten your arms and raise your body back up. Repeat this motion, making sure your arms are supporting your weight throughout.
40 Side Lunges
Stand with your feet shoulder-width apart with your hands on your hips. Step one leg 180 degrees directly out to the side and bend the knee into a lunge position, keeping the other leg straight and both feet flat on the floor. Return to the starting position and repeat this motion with your other leg.
30 Jump Squats
This exercise is essentially an air squat with a jump added. Begin standing with your feet shoulder-width apart and your arms down by your side. Keeping your back straight and your arms down, bend at the knees into a squat position so that your thighs are parallel to the floor. Jump straight up into the air, raising your arms above your head and land softly in the starting position with your feet flat on the floor. Repeat this motion.
Assume a face-down, prone position on the floor. Position your hands palms-down on the floor next to your shoulders with your elbows pointed toward your toes. Curl your toes upward toward your head, and place the balls of your feet on the ground. Keeping a straight line from your head to your heels, use your arms to raise your body off the floor until your arms are straight. Contract your abdominal muscles to keep your hips from sagging, and repeat this motion.
10 10sec. sprint/10sec. rest
Secure a wide open space and sprint across it for 10 seconds, followed by a 10-second rest. Repeat this exercise 10 times.