By Callie Cady
Pictured Above: Lauren Gibler and Callie Cady
It’s time for another #WorkoutWednesday! We have talked about group workouts and partner exercises in previous posts- and for good reason! Studies show that enlisting a workout buddy can double your performance levels because a partner can help you push your limits, as well as create a more pleasant environment for your workouts.
All that said, I have had some women ask me how to make gym partner workouts more efficient. My best answer for you is: keep moving! I have seen so many workout buddies sitting idly and waiting for their turn while their partner uses a particular machine or set of weights. While there’s nothing wrong with a quick rest in between sets, many people end up taking too long of a break, which can have a negative impact on expected workout results AND keep you in the gym longer than necessary. Ain’t nobody got time for that!
Ideally, you and your partner will do a circuit with each of you on machines that work the muscle groups you are targeting that day, and then switch, making your break 10-15 seconds long in between sets. However, if you’re at the gym during peak hours, it’s hard to find one machine to work with, let alone two! This is the perfect time to incorporate core work into your circuit. The entire time your partner is on a machine getting their set in, get down on the ground (you’re going to have to shower anyway!) and get to work on your core- then switch!
Here are some of my favorite core workouts to do in between weight sets:
-Russian Twists
-Bicycle Crunches
-V-Ups
-Reverse Crunches
-Leg Raises
-Middle Plank
-Side Planks
-Scissor Kicks
-Bridges (you can perform these one-legged for a deeper, more isolated burn)
The more efficient you are, the less time you have to spend in the gym- and the better your results! Thanks for reading- and stay tuned for next week!
