Female: Hello, welcome to Brides Made Fit, I am Jennifer Didonato. Brides Made Fit is Metro Detroit’s only inhome personal training service for brides to be and this Brides Made Fit pod cast is your source of all health and fitness information and entertainment and if you have not noticed, I am not in my basement and I am not alone. This is my sister, Nicole and right now we are in Evansville, Indiana, this is where she lives. She is a news reporter down here and she is also a certified personal trainer. We have worked out a lot together, right?
Female: That is right, and I think you are the only person I could ever really workout with because we push each other equally so we kind of know what each other can do and that is just how, it is just kind of easier for us to kind of match on that level.
Female: Exactly, and even before we were both trainers, we have always worked out together. We have done figure shows together and we have just always changed each other and now that we are back together, just for a brief moment, we are going to show you a pair training boot camp workout that you can do with a partner and these are movements that you can only do with some because if you were alone, you obviously cannot push yourself as hard as you could with these movements so let us get started.
Okay our first movement that we are going to do is we are going to target the abs. This is a killer ab work and you are definitely going to be sore tomorrow after doing this. You really need a partner for this one and what you are going to do is called a pike throw down. So you are going to have your partner lay on the ground, with their head at your feet, you are going to have your feet together. They are going to hold onto your ankles. What I am going to have Nicole do is she is going to bring her feet towards me and I am going to push down as hard as I can, she is going to resist.
As she is resisting, she does not want her feet to touch the ground. But she is going to exhale as her legs come down. Push so even if you are mad at your party and take some aggression out on them, I am not mad at her though but it is a great way because you are pushing the legs so it is causing her core to tighten up and resist her feet from touching the ground.
So I want you to give me 20 of these. After doing 20, then you switch and then I will go on the ground or you go on the ground and then your other partner will hold your legs and that is when you are going to be resting and they are going to be getting the workout. Now, we are going to go onto working our upper body.
I am glad you are still with me. I know what last one was hard but this one is also going to be challenging. This is working the upper body. This is going to be called the upside down military presses. Nicole, what does it work?
Female: Especially for the person on the ground, as Jennifer said, your chest and your shoulders but for your partner, the one who is going to be holding your legs, it is really going to be a good arm workout especially for your biceps and your triceps, want to get started?
Female: Yes, let us get started. So what I am going to do is I am going to go on the ground like this on my hands and just like in my past pushup workout, my pod cast that you saw, you want your hands to be not wider than shoulder width apart so you want to be directly into your chest, and what we are going to do is your partner is going to bring your legs up maybe at a 45 degree angle and going to come down, exhale, keep your abs tight and Nicole, what are you feeling?
Female: I am definitely feeling my biceps because it is also a way to help your partner a little bit more so it is not all dead weight on them, you can help them up just a little bit so that is what I am doing, I am holding her up and a little bit helping to push her up with my arms and I am also keeping my abs tight as well because you do not want to fall back, you want to keep steady for your partner. This is a pretty tough position for them to be in but it is a great workout.
Female: Exactly and you are going to give them 20 of these so of course, coming up to the last ones you are going to be doing, you are definitely going to need your partner to help you a little bit if you are not yet conditioned. That was good.
Female: I am definitely winded from those military presses. But we have to move on because this is a good workout. We are going to work the back muscles now and this is going to be a body weight back roll. So you are going to need two towels, one for your partner and one for yourself and a wall. Nicole, what are you going to do with the wall?
Female: I am going to squat, almost like you are doing a wall squat. So you are going to do like this and try to have another perfect 90 degree angle with your legs and Jen is just going to sit down and touch her toes to my toes.
Female: Yes, so for the partner that is against the wall, this is a great isometric movement because she is also working her butt and her legs as well while I am doing my back exercise so now, being on the bottom, what you are going to do is you are going to link the towels and she is going to pull slightly and you are going to pull to get the starting position so you are going to be in the air like this. But grip tightly onto that towel so you are not falling and just bring yourself forward and down. Control on the way down on the negative. Keep the elbows in tight, chest up, back straight, chin up. Exhale at the top. You are also going to feel this in your quads as well.
Female: For your partner that is up against the wall, I am keeping a slight bend in my elbow just so you do not really get too much of a pull there.
Female: So she is staying completely still so she is working pretty much her whole body and you are working the back.
Female: I am definitely feeling your quads.
Female: I am feeling quads too and my back so you are using your body weight for this. It is getting a great workout with your partner. That was tough but it was good right?
Female: Yes. I definitely feel a burn too in your leg so just an overall all body workout.
Female: Definitely.
Female: So those are pretty challenging movements to do with pair training, with another person and with these, you just want to make sure that you are doing those three exercises so you do it and then your partner does it. You move on to the second one and then the third one and then repeat, do it three sets and 20 repetitions for each so I just want to thank you so much for helping me out with this.
Female: It is great getting to work out again together, it has been about a year so it was great.
Female: I know, I am only 500 miles away now apart so but I have a question of the day for you that I think you will have an opinion about, after doing this exercise, do you prefer working out with a partner or by yourself and you answer this question. My comment section right below, I know you are out there and I know you are watching so just take a second and give me an answer of what you think. You can also catch all of our pod casts on the bridal blog at bridesmadefit.com at the link and you can click on all of them and watch all the previous episodes as well.
You can also catch our videos on Youtube and on Itunes and Brides made fit is the key word and also email me at jenny@bridesmadefit.com and if you are in the Metro Detroit area and would like some personal training, you may call me at 888 Made Fit so that is pretty much it for our workout. I guess we can kind of finish it up awhile on the wait floor.
Female: Maybe I am going to make some protein pancakes after this.
Female: That is right, protein pancakes. All right guys, it sounds little lame to make that snack but thank you so much for joining us and we always have a new episode up every Wednesday morning so we will see you next time at Brides Made Fit pod cast.
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