Spring's here! Sunshine and a friend can
boost motivation, improve results.By Selene Yeager
Long, sun-filled
days mean saying so long to a stuffy gym and hello to biking, swimming, and
outdoor exercise. That's great for cardiovascular fitness, but without
resistance training, muscle tone can vanish like ice cubes in July.
"People
think they can build muscle only in a gym," says Tina Vindum of Outdoor Action
Fitness in Mill Valley, Calif. "But it's easy and more fun to do it outside."
What's more, you may get faster results. Research shows that taking your
workout outdoors can rev up the intensity without making it feel harder.
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 eight to 12 reps of each
move, unless otherwise noted. Always warm up with five 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.
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Spring's here! Sunshine and a friend can
boost motivation, improve results.By Selene Yeager
Long, sun-filled
days mean saying so long to a stuffy gym and hello to biking, swimming, and
outdoor exercise. That's great for cardiovascular fitness, but without
resistance training, muscle tone can vanish like ice cubes in July. 
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.
