Operation Take Two

Two Person Workout

Interested in working out with a friend? This workout is built for two:

Warm-​​up Phase

1. Aerobics (5 minutes): Suggested exercises: Running, Biking, Jump Rope

2. Hip Crossovers (30 seconds on each side; two sets each)

A. Lie face up on the floor on a gym mat with your legs together in a 90-​​degree angle, your feet on the floor and your arms held perpendicular to your sides. 

B. While keeping both legs together and your feet on the floor, lower your legs down to one side while maintaining a 90-​​degree angle.

C. Switch sides.

Warning: Do not stretch beyond your comfort level.

3. Scorpion (30 seconds on each side; two sets each)

A. Lie face down on the floor on a gym mat with your legs together and your arms held out perpendicular to your sides.

B. From the starting position, lift your right foot up behind you, over and across your body, as if you are trying to touch your toe to your left hand.

C. Allow your left hip to lift off the floor, but keep your palms and your left leg down on the mat. You should feel the stretch in the front of your right hip, along the sides of your torso, and in the front of your right leg.

D. Switch legs.

Warning: Do not stretch beyond your comfortable level.

4. Crunches, hooked feet (90 seconds)

5. Crunches, legs at 90 degree angle with feet up and touching (90 seconds)

Muscle Target Phase

6. Partner-​​assisted Push-​​ups (1 minute; three sets each)

A. Using a long towel wrapped around the abdomen of the person performing the Push-​​up

B. While one is in the Push-​​up, the other is in the squat with each leg around the hips of the person performing the Push-​​ups

C. Working together, as the arms bend for the Push-​​up, the standing person squats

D. The squatter using the towel assists the Push-​​up performer only a little; enough to accomplish the goal

7. Glute bridge (30 seconds; two sets each)

8. Spider walk Race (1 minute)

9. Partner-​​assisted Military Press (1 minute; two sets each)

A. The seated partner sits cross-​​legged on ground, and the standing partner places right ankle against seated partner. The seated partner uses the standing partner’s leg for back support.

B. The seated partner raises his or her hands into the air and makes a fist, interlocking hands with the standing partner.

C. The standing partner places his or her hands over the fist, placing resistance on the seated partner throughout the exercise.

12. Wall hold and Med Ball Pass, rest switch places and repeat (link to similar exercise) (1 minute; two sets)

13. Spider walk (1 minute)

14. Sea-​​Saw Squats or Alternating Squats (2 minutes)

A. One person is up while the other is down

Warning: Do not bend more than 90 degrees at the knees

15. Mirrored Traveling Lunges (3 minutes)

A. Face each other while one travels backward and the other forward

Warning: Never allow your forward knee to bend beyond your toes

16. Tubing Sprints (1 minute; two sets each)

A. Run across floor while one holds a thick piece of tubing and the other runs against the resistance.

17. Last Man Up Jogging Drill around track (5 minutes)

A. While jogging around the track, pass your partner

B. Continue to pass your partner until the goal is reached

18. Leaping Plyometric Sea-​​Saw Squats called Squat Jumps (90 sec)

A. Like standard Sea-​​Saw Squats, one partner now jumps in the air as soon as the other lands in the in the squat position

B. One person is up while the other is down

Warning: Do not bend more than 90 degrees at the knees

19. Partner-​​assisted Pull-​​ups (1 minute; two sets each)

A. Spot your partner by holding ankles while one partner stands on the thighs of the other partner and performs pull-​​ups.

20. Repeat Last Man Up Jogging Drill around track (5 minutes)

A. While jogging around the track, pass your partner

B. Continue to pass your partner until the goal is reached

21. Repeat Crunches, hooked feet (90 seconds)

22. Repeat Crunches, legs at 90 degree angle with feet up and touching (90 seconds)

Cool-​​down Phase

24. Partner-​​assisted Straddle Stretch, Seated (30 seconds; four sets each with feet touching and holding forearms)

25. Scorpion (30 seconds on each side; two sets each)

26. Hip Crossovers (30 seconds on each side; two sets each)

Equipment Needed:

  • Medicine ball
  • Tubing, Heavy Strength
  • Long Towel

Download the full workout here.

Remarks:

Are you located in the San Francisco Bay Area and want to train like the military? We have the longest-​​running Boot Camp fitness program in the America. We would love to have you try it out! Contact me at Stephanie@​STARTfitness.​com for a free two-​​day pass, or sign-​​up on our Web site at http://​www​.startfitness​.com/.

Looking for a career that can move with you? Become a certified personal trainer! For information on earning an accredited fitness certification, visit the American Council on Exercise website. Military programs and discounts available.

Disclaimer: Always seek the advice and guidance of a qualified health provider with any questions or concerns you may have prior to commencing a fitness program. This blog should not be relied on or substituted for professional medical diagnosis or treatment. The exercises presented are for suggestion only. Participate at your own risk. Stop if you feel faint or shortness of breath.

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Stephanie Weichert

Published author, Strategic Director of START Fitness and military wife. Stephanie Weichert became the Strategic Director of START in 2001 and developed and co-produced the Operation Fit to Fight™ fitness series. She has written health and fitness articles for GX® magazine (circ. 375,000), Foundations (circ. 400,000), Hooah! (circ. 6.5 million) and Military Spouse Magazines (circ. 60,000). She co-developed a tactical fitness instructor training and testing program for the Army National Guard. Stephanie comes from a strong Water Polo background where she achieved the All-Valley goalie, co-MVP and Coaches Award. She is certified in Personal training through the National Academy of Sports Medicine and has a B.A. in marketing from SFSU.