Just The Two of Us

Everyone knows it's a little more fun to work out with company. We hope that you and a buddy can get to know each other a little better with these partner exercises we put together for About Health. You can view the full article by clicking HERE, but we've taken the liberty of summarizing them below.

Partner Pass Sit-ups

Each partner lies on their back, facing each other with their arms out, extended over their heads. One partner holds a medicine ball behind his/her head. Both partners perform a situp at the same time, and at the top of the situp, the person with the weight passes it to his or her partner.

 

 

Leg Throwdowns

One partner stands up while the other partner lies on his/her back, head by the other's feet, hands gripping their ankles. The partner on the ground lifts the legs toward the partner’s chest, keeping the knees slightly bent as the legs raise up. 

Once the feet reach about chest level of the standing partner, he/she throws the legs back toward the ground. The person on the ground must resist the force, keeping his or her feet from touching the ground. Raise and repeat while also mixing it up and working his/her partner’s obliques by throwing the legs left and right.

 

High Five Push-ups

Each partner lines up in a pushup position with their heads facing each other. Descend into a pushup until your chest reaches the ground, then on the ascent, each partner lifts their right hand off the floor to slap a high-five with the other. Alternate hands on each pushup. 

 

Back-to-Back Wall Sit

Start by standing back-to-back (backs touching) with your partner. Slowly start to descend into a squat while simultaneously slowly walking your feet away from your partner. Descend until your hips are even with your knees and your legs are roughly forming a 90 degree angle, thighs parallel to the floor. Hold as long as possible.

 

Burpee Over Plank

One partner holds a low plank on their forearms, while other performs a burpee next to the planking partner (bodies are parallel to each other). Instead of jumping straight up as in a normal burpee, hop laterally over the planker’s calves/ankles. 

The Workout That'll Make You Feel Like a Gym Class Hero

When Women's Health asked us to help their readers spice up their sweat sessions, we said there's no better way than make them into games you can play with a friend.

Here are 3 fun workouts that'll unleash your competitive side. You can view the full Women's Health article by clicking the image to the right. We've also laid out the 3 workouts below which can all be completed at home with minimal equipment! 

When switching with your partner, pick up on the circuit right where they left off. Try to complete as many rounds of the circuit together in 15 minutes.

If you're short on dumbbells for the shoulder press, use a bodyweight exercise like squat thrusts.

Scoring example: If you finished the round of 8 in part A and finished the round of 3 in part B, your score would be 5.

Attaboy Yash!

We wanted to start profiling some of our clients and the success they've achieved as a result of adopting Throwback-style workouts as their exercise of choice.  Our first is Yash Shah, a friend of ours from our banking days.  Yash grew tired of the weight he added while sitting long hours at a demanding finance job coupled with a fast food habit rivaling that of Morgan Spurlock from Supersize Me.  

Since we've taken him under our wing he's seen amazing results.  He's dropped significant body fat, added lean muscle mass, and has vastly improved his overall fitness level to become one of the fiercest Recess competitors on the Throwback circuit.  And he looks pretty good in a tank top too!

Here he shares some of the rules and tips he's learned along the way... 

  • Profile Name: Yash Shah
  • Height: 5' 6"
  • Weight: 145lbs
  • Age: 26
  • Hometown: Charlotte, NC
  • Unversity: UNC, Chapel Hill
  • Favorite Throwback Recess Game: TBF Jam
  • Favorite Throwback Jam: Jagged Edge - Where The Party At (feat. Nelly)

1.  What inspired you to want to make a change in your diet and exercise habits? 

Honestly, I can’t say that there was any one moment that I look back on and say THAT moment is when everything changed. I think it was more of a gradual build up of being unhappy with how I looked and getting winded simply climbing the 5 flights to my apartment. It began as a simple New Year’s Resolution (again), but this time, something just clicked.  It’s important to stick it out through those first 6-8 weeks when you still feel weak and nothing seems to be changing. When you finally do see those changes, it’s addictive and a positive reinforcer.

2.  What changes (in your body and fitness level) have you noticed most since starting Throwback / your new exercise routine?

Physically, I’m obviously leaner and stronger than I’ve ever been. But aside from that, I’ve found that I can push myself more than I ever could before. Recently, I ran my first ever 5K - while that may not seem like a huge accomplishment, anyone who knows me well knows how much I absolutely abhor running, so it was a big step for me.  I’ve got my eyes on the Civilian Military Combine in September next, quite possibly as a part of a Throwback team…

3.  What is your favorite bodyweight exercise movement?  

Oh boy, this is a tough one. I’d have to say the pull-up edges out burpees (as much as I groan about them) and push-ups. There’s something immensely satisfying about literally being able to pull your own weight. Maybe I should cheat and say bodyblasters since they combine all three!

4.  What is your favorite workout to do when you are unable to make it to a class or gym? 

When I can’t make it to a class or the gym that usually means I need a workout that is a) time efficient and b) space efficient. With that said, I think a great benchmark workout is the Bodyweight Crazy 8: 

  • 60 jumping jacks
  • 15 Spiderman push-ups
  • 30 standing lunges
  • 20 Spiderman Climbs
  • 45 second wall sit
  • 60 second plank
  • 10 burpees
  • 50 high knees

2-3 rounds with 1 minute rest in between rounds. 20 or so minutes to be absolutely wrecked.

5.  If you could attribute most of your results to one diet tip, what would it be? 

Discipline. When you’re looking to radically transform your body and fitness level, you have to be disciplined in your diet. Now, that doesn’t mean you have to resign yourself to oatmeal, eggs, chicken, and broccoli everyday for the rest of your life, but it does mean you should really take the time to evaluate what you’re putting into your body and how it affects your goals. 

6.  You can't be perfect with the diet all the time.. What is your favorite cheat food?  

Just one?!  As my roommate can attest to, I’ve got a soft spot in my heart (tummy?) for Dirty Bird’s BBQ Fried Chicken Wrap with a side of their mac and cheese. Wash it down with a beer and your soul will thank you for the treat. 

7.  What do you enjoy most about Throwback? 

Definitely the teamwork and competitive aspect. Every other workout class I’ve been to is all about you as an individual. You control how hard you push yourself (which can vary wildly based on your mood on any given day!).  Being on teams for the workouts stokes your competitive fire and makes you push yourself more than you might have otherwise. You really feel accountable and invested in helping your team “win” the workout, whether that means rowing the most meters or scoring the most points in a game of TBF Jam!