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workout wednesday

7 Simple Ways to Fit In Exercise at Work and at School

7 Simple Ways to Fit In Exercise at Work and at School

It’s not always easy to squeeze in a gym session, but don’t let your fitness goals fall by the wayside. There are many easy ways to exercise at work or even at school! Get up and start moving, no gym required.

Try This No-Gym Partner Workout For Your Abs

Try This No-Gym Partner Workout For Your Abs

Achieving a strong core is tough stuff - there's no doubt about it. When you have a gym buddy, it's a lot more tolerable. This partner workout for your abs can be done without any equipment. No gym - just you and your best friend. Getting fit together has never been more fun or easy.

12 partner workouts you should totally try with your workout buddy

12 partner workouts you should totally try with your workout buddy

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Working out is fun with friends. Get in the best shape of your life with your best buddies: multitasking has never been better for you. These partner workouts will make you feel energized and ready to tackle what the day has in store for you.

The best PumpUp partner workouts

It's hip to be square

You'll need a very strong core for this partner ab workout called "the Square". Both partners need to work hard to maintain proper form throughout the movement, or you'll falter. Maintain a ninety degree angle with your body each time you reach the top of the square.

https://instagram.com/p/ziQc21KlAJ/

Crunch it out

Partner workouts might seem silly to an outsider, but who cares? Though you might be lying on the floor, that doesn't mean that you're compromising on hard work. Reverse crunches and double leg lifts are both incredibly difficult moves. When you have somebody beside you to keep you accountable, you'll have extra motivation to perform more reps than you would if you were by yourself.

https://instagram.com/p/zah38fKlMR/

Work your entire body

Think of medicine ball passes as 'advanced catch'. From deadlifts to plank high fives, this partner workout requires tons of inventive teamwork. It does not fool around with your time, nor your muscles. More details

https://instagram.com/p/08R6cvKlCc/

Get creative with equipment

With an awesome gym buddy, you have the opportunity to use equipment in ways that you wouldn't be able to on your own. Battle ropes won't be as intimidating. Resistance bands become running equipment. This 3-move partner workout makes the most out of everything. More details here.

https://instagram.com/p/1leFUiqlFg/

Boost your burpees

The dreaded burpee just got harder. For that, we apologize. Fortunately, you'll be sweaty in an instant, your heart will be pumping, and you'll forget about feeling mad. Approach this burpee partner workout with caution, and make sure that you can maintain proper form with a full push-up and a full burpee before you attempt it. Click here for the full workout.

https://instagram.com/p/zIf_S0qlM7/

Adorable abs

Looking for a cute date idea with your significant other? Work out together! This move for your core by PumpUp member rachelxkathleen will really challenge your abdominal muscles, as you'll be fighting against gravity to pull yourself up.

https://instagram.com/p/6K8wNyKlDU/

Partner workouts from Instagram

Stair running

No stair stepper required. This amazing stair workout is cardio like you've never seen.

https://instagram.com/p/4J4pdOy0U4/

The Kick and Thrust

Target your glutes and hamstrings with a partner!

https://instagram.com/p/5JHDy8RJuR/?taken-by=raphaelfitness

Push-ups to side planks

A partner will encourage you to extend your body further during your side plank. You'll need to rotate with a full range of motion in order to tap each others' hands.

https://instagram.com/p/5HaC4vjo06/?taken-by=analealnascimento

Fun with medicine balls

You'll work your entire body and have a blast in the meantime. Do each move for 30 seconds and rest for 30 seconds.

https://instagram.com/p/5KoKT_KlCc/?taken-by=pumpupapp

Full body, no-equipment workout moves

Does anybody even get sweaty without a workout partner? Do lunges together and make sure that each person maintains proper form. For a boost of cardio, do forward squat jacks!

https://instagram.com/p/5mcU9KqlLy/?taken-by=pumpupapp

Working out with baby

Is your workout partner more miniature than most? Have tons of fun with your baby while working out your core. You can do Russian twists, in and outs, and more!

https://instagram.com/p/6JKREmKlBA/

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Brace yourselves. Wall-sits are coming. See how long you can do it for and share a photo of yourself performing the exercise! Bonus? Reblog to challenge your followers to do a wall-sit with you and see who can hold it for longer! PumpUp member bangerz10 loves to pass the time during her #wallsit by singing her favourite song. She adds weight when she can!
Check out the FULL challenge here: http://blog.pumpup.co/tagged/challenge

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PumpUp’s heity_fitness shared this core blaster ab workout that will absolutely sculpt your abs as if Michelangelo made it his personal mission to chip away at them. You’ll need a 10 lb plate for this routine. 

Plank it out

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Do a plank (at any point today) and let us know with how long you held it for! Challenge a friend to do it! 

We aren’t talking about the planking photo-sensation that swept the nation a few years ago. We’re talking planks as a form of exercise. Ever wondered why fitness instructors urge you to engage in this simple, albeit potentially painful, movement?

Planks are static, isometric exercises that build strength. Specifically, standard and side planks will work your upper and lower abs, your obliques, and your lower back. They’ll also help to improve your posture by working your core muscles that stabilize your spine and hips. Finally, planks are said to relieve stress by stretching muscles that tend to stiffen throughout the day. 

Start on your knees if you’re a beginner and build up to lifting your knees off of the ground. As you practice plank every day, you’ll be able to increase the amount of time you hold the plank per rep. 

If you are doing a standard elbow plank, make sure your shoulders don’t reach past your elbows. Your arms should rest at a 90-degree angle

Refrain from sticking out your lower body (read: your butt) above your upper body. This will help to keep your plank straight. 

Keep your neck in a straight line with your body. Don’t crane your head up. Look down at your fists to help maintain a neutral neck position, never up. 

When you feel like you’re body is too sore to maintain proper form, remove yourself from plank position. 

How long can you hold your plank for?