Partner Training: Week 2
Partner Training – Week 2 – Quality Time Getting Fit Together!
Exercise Tubing is a great tool for Partner Training. You can pick up a variety of tubes of various resistance levels each for about $10-$20 at your local sporting good store.
Squat & Mid-Row:
Stand facing your partner. Wrap one tube around the other tube and then hold one handle in each of your hands. Back away from each other your arms are fully extended and 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 backwards. As you’re rowing backwards, pinch your shoulder blades together and towards the ground. As you release your arms forward, you will squat towards the ground. Complete 1 set of 8-20 reps. This is a great exercise to help improve posture.
Lunge + Full Body Rotation:
Start facing sideways to your partner holding one end of one tube in your hands. Lunge your outside leg (leg furthest from your partner) forward while simultaneously rotating to the outside of your body. Press up and backwards and repeat 8-20x one side and 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 that is in front.
Tricep Kickbacks:
Stand facing your partner. Wrap your tubes around each other’s tube and each hold one handle in one hand. Slowly bend forwards at the hip while maintaining perfect posture and a long spine. Position both of your elbows up high and they will remain in this position throughout the entire exercise. You elbows will act as a hinge as you and your partner slowly straighten your arms backwards. Your elbows should not move out of position. Slowly return to starting position. Complete 1 set of 8-20 reps.
Sherri McMillan, M.Sc. has been inspiring the world to adopt a fitness lifestyle for 25 years and has received numerous industry awards including International Personal Trainer and Fitness Presenter of the Year. She is the author of five books including “Go For Fit – the Winning Way to Fat Loss” and “Fit over Forty” and is the featured presenter in various fitness DVDs. She is the owner of Northwest Personal Training in downtown Vancouver and can be seen running, hiking or cycling with her two children, Brianna and Jackson. She can be reached at www.nwPersonalTraining.com or www.ShapeupwithSherri.com Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started. Contact 360.574.7292 for more details.
Join us for the Couve Clover Run – 3, 7 & 10 miles March 20 @ 9:00am! Celebrate in your festive green while running or walking along an extremely fast and scenic course to support local charities.
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.