Fri, Mar 31, 2017 | updated 02:04 AM IST

Have you tried out these buddy workouts yet?

Updated: Aug 05, 2016 18:42 IST

New Delhi, Aug 05 (ANI): Is the fun time with your best friends being taken over by extra office hours? Well, do not worry because now you can meet your friend everyday during your workout.

On the occasion of Friendship Day, Reebok master trainer, Kompal Gaur has introduced buddy workout routine which will not only let you spend time some time with your BFF but will also add fitness in your and your best buddy's lifestyle.

So, here are these few exercises that may not shed the desired kilos in one day but if followed religiously, it will shed fat and sculpt firm muscles while moving back and forth nonstop between strength exercises and cardio bursts.

SQUAT THAT BUTT: For beginners, in a pair of two or more, start with doing squats holding your hands. Increase the 'buddy' level of strain by squatting from one hand with the hand overhead, this can be done between eight to ten times.

People in advance level can switch between types of squats with one using the wall as a back rest while the other does free squats with a minimum of sixteen reps.

To further test your mettle, use a medicine ball as a throw amongst yourselves. Squat first and then throw the ball to your friend and repeat the set. Ensure you don't fling the ball at a distance making it an impossible catch. Also, it is important to maintain the correct posture while performing this regime.

PUSH UPS WITH A TWIST: Beginners can perform push ups facing each other and doing a high five in between.

The next one can be a tricky especially if you or your friend weighs on the heavier side. This one involves doing push ups with added weight! Well, your buddy on the back.

A fun variation involving close coordination of friends is one doing push ups position and the other holding your legs.

STRENGTHEN YOUR CORE WITH PLANKS: Planks challenges you to the ultimate test of stamina. While you can choose your preferred form, planks come highly recommended for a taut stomach.

Encourage friends to perform sets of five and sixteen with alternate high fives in between. One can also plank facing the other and hold each other's opposite arm for five seconds.

Engage in groups of two, where one does push ups by keeping arms on the one performing planks. Additionally try the plank with your companion on the back and switch.

BENCH DIP FOR TRICEPS: Flex your muscles with tricep dips on the bench or chair while your friend adds the resistance by pushing down on your shoulders. Do a set of twelve and then repeat.

PUMP UP YOUR HEART WITH SOME CARDIO : Cardio is advised in any form - outdoor or indoor. Pump energy with an alternate set of running and jogging between friends. Let each lead alternatively and repeat five times.

Besides the many things you can do only with assistance, working out together keeps motivated, committed and challenged. So pull and stretch to celebrate your friendship! (ANI)

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