THE BUDDY WORKOUT

By Kevin & Ollie

Let's admit it, working out alone can be pretty mundane. Plus it's always good to have a buddy to spur you on and help keep you motivated, which is why Kevin and Ollie have devised this kick ass 'buddy workout' for you. Be warned — it's not for the faint of heart, but neither are their Psycle classes. You guys are strong! But it's always good to change up your workout regime and add something new to shock the system. So, grab a mate and try it out! This workout can be done anywhere, so there is no excuse if you can't make it to the gym and calisthenics are not to be underestimated. It's got a high intensity interval training (HIIT) style, which we both love to use in our personal training as it makes your workout a lot more time effective, basically giving you more bang for your buck.

Always start with the lowest amount of reps stated and work up to the maximum as you gain strength and confidence. Good form is key so focus on it and always let your buddy know if they can improve their technique in any way.


SUMO SQUAT BURPEES

Start facing your partner, both of you holding a sumo squat. Then take turns to drop down into a burpee. As soon as your partner returns to the squat, it’s your turn to drop it down. Complete 10 reps each.


PLYOMETRIC LUNGES & BICYCLE CRUNCHES

BUDDY 1: Start in a lunge position and then jump up as high as you can into a lunge on the other leg. Repeat for 20-30 reps.

BUDDY 2: Start on your back with hands on your temples. Bring both legs off the floor and slowly bring your right elbow towards your left knee and repeat on the other side. Keep going until your partner finishes their lunges then switch.


PRESS-UP HOLDS WITH WALK UP & BOAT HOLD

BUDDY 1: Start in a press up position with the soles of your feet against a wall (hold for 10 seconds), walk your feet so you are at a 45 degree angle (hold for 10 seconds), continue to walk your feet up the wall so your body is flat against it (optional press up in handstand), walk your feet slowly back down to the floor. (That's one rep. Repeat for 3-5 reps.)

BUDDY 2: Lie on your back and lift your arms, shoulders and legs off the ground. Hold there until your partner completes 1 rep, rest for a 5 seconds, then repeat.


DIAMOND PRESS-UPS & WALL SQUAT

BUDDY 1: Press-ups with your thumbs and fingers making a diamond shape to get a deep tricep burn. Repeat for 15-25 reps.

BUDDY 2: Hold a squat position with your back against a wall until your partner has finished.


DIPS & JUMPING SKATER LUNGES

BUDDY 1: Holding onto a steady object behind you like a bench, dip your body down and press back up. Repeat for 20-30 reps.

BUDDY 2: Jump laterally from one leg to the other tucking your trailing leg behind the one that’s lunging. Do this continuously until your buddy is finished their dips then switch.


PLANK & RUSSIAN TWISTS

BUDDY 1: Hold a plank position on your forearms and toes for 1 minute.

BUDDY 2: Sitting on the floor with your feet off the ground, clasp your hands together and rotate your torso from from side to side touching your hands on the floor every side.


CARDIO BURN TO FINISH

CLAP PUSH-UP

Press up facing each other. When you get to the top of each press up you clap your right hand with your partners left hand, repeat alternating clapping hands. Repeat 15-25 reps.


LEG THROWS

Hold onto partners ankles whilst lying flat on your back and lift your legs so they are vertical. Your partner then pushes your legs back down to the floor whilst you resist against this partner resists against the force and lowering legs back down to the floor. That's 1 rep. Repeat for 20 reps and then quickly swap over with your partner and repeat all.

(Repeat this whole cardio burn-out section 2-3 times)


*Start doing the whole thing once. And then work up to doing it twice with a couple of minutes rest after the first round. Always leave the 'cardio burn-out' until the end and finish with it.


Kevin and Ollie are available for one on one personal training.

www.kevinlifestyle.fitness | Instagram: @kevindmcguire

oliverblack56@gmail.com | Instagram: @ollieblackfit

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