photo set

page of 1

tools

Double the impact

28-08-2023

2023

Exercise

We asked trainer Libby Babet to come up with the ultimate buddy-up workout. Women's Fitness; issue 0213; p060 - 065; Images Available

id169466010234924

supplier accountmagazinefeatures

file nameFI1302-FI0213p060.jpg

place

credit

captionWe asked trainer Libby Babet to come up with the ultimate buddy-up workout (her friend Ali was happy to help out) You’ll need: a friend, 2 medicine balls and ideally a power band (if you don’t have one, you can use a resistance band or do sprint drills instead) How to do it: Set your timer and do each of these buddy-up moves for 90 seconds before going on to the next one. For any one-sided exercises, or those requiring only one partner to work at a time, After each 90-second interval, go straight on to eight exercises, take a break for 1-2 minutes, depending on your fi tness level, then repeat all the moves again. A little anxious? Don’t be. What better way to step out of your comfort zone than push, lock in a healthy post-session brunch where you can talk the morning away. IF THERE’S ONE THING better than working out with your bestie, it’s doing a buddy-up session that will get you sweating and giggling at the same time. Now’s the perfect opportunity to switch up your regular martini date for a fi tness sesh, so meet up after work, or on the weekend, and use these fat-blasting, butt-busting moves to get yourselves in top beach form for the fi nal glorious months of summer. 60womensfitnessmagazine.com.au womensfitnessaustralia womensfitnessmag Download free viewa app, select WF & hold phone over page. LET US BE YOUR DIGITAL TRAINER: Save these great moves to your phone. Then you’ll be ready to work out anywhere! Double the IMPACT 1 POWER BAND CHARIOT RACES GREAT FOR: LEGS, CORE Technique: If you’ve managed to get your hands on a large power band, both of you need to step inside it, one of you standing towards the front, with the band around the front of your hips, the other towards the back with the band around the back of your body. If you’re behind, lean back into the band and provide some resistance as your bestie up front sprints as fast as she can from one side of the park/room to the other. She should keep her chest upright and drive her knees high. When

id169466010234925

supplier accountmagazinefeatures

file nameFI1302-FI0213p061.jpg

place

credit

captionBe t womensfitnessmagazine.com.au womensfitnessaustralia womensfitnessmag 61 3 LAULTNEGREN HAOTEP S GREAT FOR: LEGS, BUM Technique: Stand shoulder to shoulder, or face each other if it’s easier. Now both of you step backwards with one leg into a low lunge. One of you needs to hold that low lunge while the other drives upwards into a hop on their front leg, before returning to the same low-lunge position. Hold until the other person completes a hop. Continue lunge hops on the same leg for 45 seconds before switching to the other side. 12 3 123 2 LEG THROW DOWNS GREAT FOR: LOWER ABS, HIPS Technique: Lie on the ground while your buddy stands behind you with her feet either side of your head. Hold on to her ankles and raise your legs up, keeping them straight from toes to bottom. Get your friend to push your legs away with a fair bit of force, ‘throwing’ them towards the ground. Your job is to use your core to stop your feet from actually hitting the fl oor, pulling up a few inches from the ground and returning to the start position for another throw-down. Throughout the move, make sure your back stays as close to the ground as possible and doesn’t arch up more than it naturally should – you want to use your core, not your back. If you’ve got a sensitive lower back, take the safe option by bending your knees and having your partner push your knees down rather than your feet. Don’t let your feet touc h th e g round FI0213_ Be fit - Workout for 2p61.pdf Page 61 11/12/2012, 3:19 PM

id169466010234926

supplier accountmagazinefeatures

file nameFI1302-FI0213p062.jpg

place

credit

caption62womensfitnessmagazine.com.au womensfitnessaustralia womensfitnessmag 4 HANDSTAND PUSH UPS GREAT FOR: SHOULDERS, BACK Technique: Do a handstand and get your buddy the top of the move to hold you steady. Keep body straight, core tight and your bellybutton drawn in towards your spine. If this position is strong enough for you, just hold the handstand until your turn is up. If you’re keen for a bit more of a challenge, bend your elbows and slowly lower your head down as close to the ground as possible before straightening back up again. Repeat as many times as possible until it’s time to switch. 12 to spot you by grabbing your ankles at yourself fi rst so you can work Practise squat jumps by out heig ht and leng th (t his will avoid a crushed buddy!) 123 S TA R T HERE Go, A li ! FI0213_ Be fit - Workout for 2p62.pdf Page 62 11/12/2012, 3:19 PM

id169466010234927

supplier accountmagazinefeatures

file nameFI1302-FI0213p063.jpg

place

credit

captionBe t womensfitnessmagazine.com.au womensfitnessaustralia womensfitnessmag 63 5 MEDICINE BALL SQUAT PASS GREAT FOR: LEGS, SHOULDERS Technique: Stand facing each other a few metres apart with your feet shoulder-width apart, and both holding a medicine ball at chest height. Squat down together, bending your hips and knees at the same time and keeping your upper body straight. Lower yourselves down until your butt is about level with your knees, or as far as you can without your chest coming forward. Push powerfully through your heels back up to a standing position and, as you do so, release the ball and throw it to your workout buddy, who will do the same. Make sure you decide who’s throwing high and who’s throwing low before you start this exercise. You don’t want to have a mid-air collision and possibly squashed feet! Technique: Before you start, decide who will be the ‘bridge’ and who will be the ‘climber’ – you’ll swap positions later. The bridge will start in a low plank position, resting on elbows and toes, with body straight and core tight. The climber will do a big squat jump over the bridge. Ke ep your feet in position throug hout 1 2 6 OVER UNDER BRIDGE CLIMBERS GREAT FOR: LEGS, BUM, CORE 45 Immediately after the jump, the bridge will then move from low plank position to high plank by walking up onto her hands, so the climber can scuttle underneath, or commando crawl if you happen to be on the beach. The bridge will then come back to her elbows to rest in the low plank position. Repeat the move as many times as possible until it’s time to swap. When it’s your turn to play bridge, make sure that your knees never touch the fl oor for the entire 45 seconds. Squats work your legs, bum, core and calf muscles. FI0213_ Be fit - Workout for 2p63.pdf Page 63 11/12/2012, 3:19 PM

id169466010234928

supplier accountmagazinefeatures

file nameFI1302-FI0213p064.jpg

place

credit

caption64womensfitnessmagazine.com.au womensfitnessaustralia womensfitnessmag WORDS LIBBY BABET PHOTOGRAPHY YIANNI ASPRADAKIS. VIEWA CONTENT AVAILABLE FROM TO 7 TAG TEAM PUSH UPS GREAT FOR: CHEST, TRICEPS Technique: Start by facing each other in a high plank position, balancing on your hands (which should be just outside your chest) and knees or toes. Keep your body straight and your core switched on. Lower yourself down into a push-up position while your workout buddy stays holding that high plank position. As you lower yourself down to the fl oor, keep your elbows at a 45-degree angle from your sides and bring your chest as close to the ground as possible. Push back up to the start position and give your partner a ‘high fi ve’ for motivation, then hold the high plank position as she takes her turn to complete a push-up. Keep alternating in tag-team style until your time’s up. 1 2 3 Push-ups can make you perkier up top! As chest muscles become stronger, they tend to hold the breasts up (yay!). Don’t arch your back FI0213_ Be fit - Workout for 2p64.pdf Page 64 11/12/2012, 3:19 PM

id169466010234929

supplier accountmagazinefeatures

file nameFI1302-FI0213p065.jpg

place

credit

captionwomensfitnessmagazine.com.au womensfitnessaustralia womensfitnessmag 65 WORDS LIBBY BABET PHOTOGRAPHY YIANNI ASPRADAKIS. VIEWA CONTENT AVAILABLE FROM TO 8 TMOEUDCICHINDEO BWANLLS GREAT FOR: HIPS, BUM Technique: Stand side by side, feet hip-distance apart, with one of you holding onto a medicine ball. If you have the ball, turn away from your friend, bending down as you do so to touch the ball to the ground next to your outside foot. Now reverse the move the other way, passing the ball to your partner as they come back to a standing position. It’s your buddy’s turn now.Tip: As you bend down, make sure you use your legs and keep your body mostly upright. Move as fast as you can and remember to switch sides at the halfway mark. 12 3 Choose any two bodyweight exercises, such as burpees and crunches, squats and push-ups, lunge jumps and prone rows, or star jumps and mountain climbers. You might even want to make it super tough by opting for squat jumps and 20-metre sprints! Do 1 rep of each of your chosen moves, then 2 reps of each, then 3 reps of each, continuing until you reach 10 reps of each. At the same time, your workout buddy will do the same, but instead of starting at 1 rep, she’ll begin at 10 reps of each of the exercises, then do 9 of each, 8, etc, until she reaches a single rep of each. It’s a race to see who can get to the end of their routine fi rst! The opposing-rep challenge Not pooped yet? Test each other’s limits with this killer fi nisher Be t FI0213_ Be fit - Workout for 2p65.pdf Page 65 11/12/2012, 3:19 PM