Partner Workouts - Laura Williams.pdf

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WORKOUTS
Team up and train with exercises
you can do
anywhere
Laura Williams
M.S.Ed., ACSM EP-C
PARTNER
CONTENTS
1
Getting Started
6
8
11
12
14
16
18
22
28
32
Introduction
Assess Your Level
How to Use This Book
Choosing a Partner
What You’ll Need
Anatomy
Basic Positions
Warming Up
Cooling Down
Recovery
Unstable Pushup & Medicine Ball Roll
Wall Squat & Medicine Ball Situp
BOSU Squat & Resistance Band Row
Wall Squat & Overhead Dumbbell Shoulder Press
Leg Throws
62
64
66
68
70
LEVEL 3
Power Plank & Chest Press
BOSU Pushup & Shoulder Squat
Stability Ball Reverse Curl & Triceps Rollout
Coordinated Stability Ball Hamstring Curls
Coordinated Stability Ball Lunges
Weighted Plank & Dumbbell Chest Press
Stability Ball Situp & Medicine Ball Pass
72
74
76
78
80
82
84
2
Level 1
Resistance Exercises
36
38
40
42
44
46
48
50
52
54
3
LEVEL 1
Assisted Pairings
Exercises
88
90
92
Squat & Resistance Band Sprint
Side Lunge & Twist
Superman Lats & Biceps Curls
Reverse Lunge & Triceps Extension
Weighted Plank & Dumbbell Row
Weighted Plank & Triceps Extension
Resistance Band Chest Press & Row
Squat, Reach & Pass
Stability Ball Situp & Pass
Sliding Chest Pass
Back-to-Back Squats
Resisted Shoulder Press
Coordinated Lunges
LEVEL 2
Wall Squat & Dip
Wheelbarrow Walk
Wheelbarrow Squat & Pushup
Leg Press
Alternating Getup
Modified Pullup
Plank & Bent-Over Row
Plank & Bridge
Bridge Hold & Dip
V-Sit Adductor & Abductor
94
96
98
100
102
106
108
110
112
114
LEVEL 2
Floating Plank & Shoulder Press
Bear Crawl & Static Row
Lateral Medicine Ball Toss
56
58
60
LEVEL 3
Assisted Pistol Squat
Wall Squat & Bulgarian Split Squat
Kneeling Hamstring Curls
Twisting Squat & BOSU Pushup
Situp to Square Pike
Handstand Shoulder Press
Elevated Pushup & Chest Press
Assisted Plyometric Bulgarian Split Squat
Double Bridge
Weighted Plank & Lateral Hops
Linked-Leg Pushups
Fireman’s Carry
116
118
120
122
124
126
128
130
132
134
136
138
LEVEL 3
Side Plank & Hip Adduction
Stacked Plank
Kneeling Balance & Pass
Stability Ball Balance & Jab
Flying Bird Pose
BOSU Ball Battle
170
172
174
176
178
180
5
Programs & Workouts
184
186
188
190
192
194
LEVEL 1 PROGRAM
Short Circuits and Circ-HIIT
Strike a Balance and 4x4 Challenge
Twisted Tabata and Lower-Body Burner
Upper-Body Burner and Core Blitz
Cellular Excitation and Come on Strong
4
LEVEL 1
Stability Exercises
142
144
146
148
150
152
BOSU Reaction Taps
Double Dancer Pose
Standing Backbend
Hand-Supported Double Boat Pose
Chair Pose on Toes
Double Tree Pose
LEVEL 2 PROGRAM
The Countdown and Steady Cycle
Hang in the Balance and Power of 10
Perfect 10 and The Heart Racer
Hard Core and Butt Blaster
The Push & Pull and The Spider
196
198
200
202
204
206
LEVEL 2
King of the BOSU
Pedaling BOSU V-Sit
Stability Ball Plank
Warrior III Leg Lifts
BOSU Arm Wrestling
Pushing Side Planks
Downward Dog Handstand Pike
Single-Leg Stability Ball Battle
154
156
158
160
162
164
166
168
LEVEL 3 PROGRAM
Next-Level HIIT, Sweat Social, and Balancing Act
Quick & Dirty and Guns & Buns Countdown
Chest & Abs, Toasted, and 45-Minute Pyramid
Tabata Master Class
The Crucible
Index
About the Author and Acknowledgments
208
210
212
214
216
218
220
224

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