The Advantages of Working Out With a Partner

18 08 2009

Let’s face it, the thing keeping many of us from reaching our health and fitness goals is motivation (or a lack thereof). It can be tough, at the end of a long day, to force yourself into the gym to train, so you need to do whatever you can to stack the odds in your favour. One of the best ways to do that is to find a workout partner.

Your partner needs to be someone that will motivate you, maybe even get you fired up and competitive. It should not be someone with whom you can’t stop talking for 2 minutes, and it definitely shouldn’t be someone who will help you make excuses!

You guys will work together to be accountable and to make sure that you’re both sticking to your plan. It’s easy to bail on the gym if there’s no one waiting for you, but when you’ve got a friend who’s dragged their tired self over there in the evening it is a LOT tougher to justify not going.

The other thing working with a partner affords you is the opportunity to try partner exercises that you simply wouldn’t be able to do on your own. And, in the case of partner training at The Body Temple, bringing a partner means that you get top quality training (which is essentially still personal training) at a lower price. More fun, different challenges, less expensive – you can see why partner training is so popular at our gym.

So what can you and your friend do, right now, to workout together? Grab a large towel (like a beach or bath towel) and then roll it up so that it resembles a rope. The partners each grab an end of the towel and face off. From here, you’re going to perform squats together while pulling on the towel. The idea is to find that point of balance and move in unison. The towel will force your forearms, biceps, and upper back to work, while the squats will work your entire lower body and even your core. Perform 10 repetitions, slowly. Look at your partner and make sure that your movements match. If 4 sets of 10 reps isn’t enough for you, try for 4 sets of 20 reps. This will really get your whole body going, even your heart and lungs (provided you don’t take too much rest in between sets).

So, if getting yourself into the gym hasn’t been working for you lately, grab a friend! And if you’re at a loss for what to do, come in and train with us and see what all the fuss is about!

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Equipment-Free Workout! ‘Punchy Likes To Squat’

22 07 2009

Try this one out at home or anywhere you have a few feet of space to work with. Seriously, you could do this one in a phone booth (do those even exist anymore?):

Take up an orthodox boxing stance; left foot forward, feet shoulder width apart, weight evenly distributed between the ball of your back foot and your front foot, abs tight, hands up, chin down (but look up).

Throw a 1-2 combination; fire your left lead hand first, followed by your right rear hand. Breathe out with every punch and twist your body. Remember, your hip, knee, and toe all need to be pointing in the direction of your target so this means you’re really going to have to rotate those hips (which makes this a fantastic exercise for trimming your waist line, among other things).

After your 1-2, perform 2 striker’s squats. Weight on the heel of the front foot and on the ball of the back foot, back straight, abs tight, looking forward (I like to pick a spot on the wall and focus on that). Bend your knees and squat down as low as your comfortably can.

After your two squats, throw 4 straight punches. Lead hand – rear hand – lead hand – rear hand, keeping in mind the same things from the 1-2. As the workout goes, you’ll just keep adding 1-2s together.

Now perform 2 more striker’s squats, then 6 straight punches. Then 2 more squats, and 8 straight punches. Keep going all the way up, in increments of 2, until you get to 20. Then, come back down in increments of 2.

Now here’s the fun part: switch to a southpaw stance and do the whole thing again. To form a proper southpaw stance, just do everything from your orthodox stance in reverse. It will be humbling to your ego to throw punches (or do most everyday tasks this way) but that is why we do it. Don’t let your ego chase you away from doing something because you’re not good at it the first time out. If you really want to do your body and mind a favour, start this drill with your non-dominant side. The ability to throw a good, hard punch from any stance, or in any position is something that everybody should carry with them and hope that they never have to use.

If this is too much for you, just scale it back. Work your way up to 10 punches and back. If you know what you’re doing, mix in some of your other strikes: uppercuts, hooks, palm heel strikes, hammer fists, elbows, knees! String them together in different combos to keep it interesting for yourself.

Be sure to shake out your legs afterward and do a little running in place, or a few jumping jacks just to help cycle out the lactic acid that you’ll have built up from doing those squats.

Here’s another helpful tip: keep some water close by. It’s super important to stay hydrated while you train. Adding a pinch of sun dried sea salt to your water will also help with your hydration, and it’ll make your water taste great – just don’t use too much!





2 New Videos for BIKINI BODIES Pt 2

13 05 2009

Hey Ladies,

Sorry for the delay in the next installment, things have been hectic at THE BODY TEMPLE!

Check out these two videos, one is a basic exercise that anyone can do and the speed skater lunges are a little more advanced.

Start today and look great in your bikini this summer!





Equipment-Free Workout from Body Temple Boot Camp!

13 05 2009

This week’s equipment-free workout comes to you courtesy of last night’s Body Temple Boot Camp (and if you’re not coming out to them yet, what are you waiting for?!?). We had our boot campers run through this circuit a grand total of six times, but you can adjust that number to your own personal fitness level.

We performed 20 seconds of each of the following, with about 5 seconds in between exercises to get into position for the next one.

Jumping Jacks

Push Ups

Run-in-place

Plank

Squats

Mountain Climbers

Notice how the exercises switch back and forth from standing to ground work. That’s to get you moving even more as you’re constantly getting up and back down. As with most circuits, your own intensity level will really dictate how much of a workout you get with this. Your rest time in between rounds in completely up to you, so if you want to really kick your own butt, minimize that rest time and get right back into the next round. You can either set a specific number of rounds to get through, or set the time for 20-30 minutes and see how many rounds you can get through. Next time out, try to beat your own record.

Have fun with it, and remember to warm up first, drink plenty of water during, and stretch afterwards.





Squat Climbers: Train Your Whole Body w One Exercise!

11 04 2009

This is an exercise that I’ve been having a lot of fun with in my workouts lately. It builds muscle and, if you do it with enough intensity, provides a great cardio workout. Because you’re getting so many large muscle groups involved at the same time, you could do sets of just this move and train your whole body in the time it takes most people to do their bicep curls! Because you’re taking your hands off the bars with every rep, you’ll be able to do a lot more squat climbers than you can pull ups. So, if you can only do a few pull ups at a time, you’ll still be good to go for several sets of this. I should point out that, although I’m performing this in our monkey bars, all you really need to do this is a simple pull up bar that you can find at any gym. You can even buy them on the cheap from a place like Canadian Tire and put them up in your house in about 2 minutes!