Tag! You’re it! In the spirit of the ultimate day of partnership, we’re looking at funs ways to keep partners engaged with a medicine ball and a bosu ball. All of the exercises mentioned can also be done as static exercises by simply taking the bosu ball out of the equation.
To begin, clients should go through their regular warm-up and select a medicine ball weight that they are comfortable working with.
The following 5 exercises are great for partners using both a medicine ball and a bosu ball.
Squat ball toss
Partners each stand on their own bosu and begin with a few squats to become comfortable with their balance.
Then, the medicine ball is added in.
Both participants squat, and as they come up, the one holding the ball tosses it up and away. The other partner catches and repeats. It is important to cue the weight to stay in the heals and engage the core muscles, glutes, and quads. This exercise is great for the abs, delts, biceps, quads, and hamstrings.
Crunch ball toss
Partners each sit on their own bosu with their toes touching.
They should do a few crunches first. As soon as the base of their shoulder blades hits the back of the ball, they crunch up.
After a few repetitions to get steady, the ball is added.
Each participant crunches back, and on the forward motion, they toss the ball to the other person. Cue should focus on tight core, use of biceps and pectorals, and flat feet.
Torso twist ball pass
Partners bring their bosu balls close together and they stand facing away from one another. Weight is cued to be in the heels.
The ball is held away from the body to engage the core and arm muscles. As partners twist to the side, they pass the ball to the other. Twist all the way to the other side. Repeat going in both directions.
This is great for the obliques, abs, transverse abs, delts, quads, adductors, abductors, and low back.
Back-to back high-low pass
Just as the partners are in the previous exercise, close bosu balls facing away from each other.
Partners squat low and pass the ball. Then they stand up and pass the ball up high.
Weight in the heels. Use the abs, obliques, serratus, delts, glutes, quads, and hamstrings.
Push-up ball pass
Partners have the option of placing the bosu under their toes, or they can put it under their knees for assistance.
Hands are on the floor directly below the shoulders. One partner has a hand on the medicine ball. They each do a push-up. After one push-up, the partner with the ball rolls it to the other partner to do a push-up on the ball.
The core should be engaged to facilitate balance. Pectorals, delts, biceps, triceps, rhomboids, traps, and lats are all being worked in this exercise.
Want more exercise program ideas? Last month we explored some partner exercises on the bike and treadmill that can be incorporated in the group fitness and semi-private group setting, check out Keeping Resolutioners Coming Back for More. Refresh client commitment to those new years goals.
Head over to our Facebook page and keep the partner exercises ball rolling with your fresh ideas. Post a pic of your favorite one!