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printed 05/17/16 10:29PM
My FitnessBuilder Workout
© 2016 Anytime Health, LLC Notice: This PDF was created and prepared by [email protected] and sent by them to you. While the copyright to some or all of theworks of authorship in this PDF are owned by Anytime Health, Anytime Health takes no responsibility for its contents. This PDF is protected by copyright law and you arenot permitted to make copies, reproduce or electronically post this PDF.
Med Ball: Partner Workout
Med Ball contains four workouts: For each exercise, perform 3 sets of 15 repetitions, resting 60seconds between sets.Use a challenging weight that allows you to complete all reps. Ifthe weight is too easy, slightly increase it. If its too hard, slightlydecrease it.
Sit Up
Abs
Sets Reps Weight Notes
1
2
3
4
5
6
1 - One person lies on theirback holding the ball at chestlevel, the other person is in asit up position, with their feetinterlocked.2 - The person on the floor liftstheir upper body off the floorand passes the ball to thepartner.3 - The other person thenlowers their upper body tofloor, holding the ball at theirchest.• Repeat back and forth.Equipment Sub: Plate,Dumbbell
Russian Twist
Abs
Sets Reps Weight Notes
1
2
3
4
5
6
• Start in a sit up position, sideby side with your feet flat,knees bent, holding amedicine ball at chest level.1 - Twist your torso to oneside then back to the centerand toss the ball to yourpartner.2 - The partner then twists totheir opposite side and back tothe middle, tossing the ballback.• Alternate sides with eachrep.Equipment Sub: Dumbbell,Plate
Page 1 of 3
This PDF/printout was generated using FitnessBuilder. Get access at www.fitnessbuilder.com.
printed 05/17/16 10:29PM
My FitnessBuilder Workout
© 2016 Anytime Health, LLC Notice: This PDF was created and prepared by [email protected] and sent by them to you. While the copyright to some or all of theworks of authorship in this PDF are owned by Anytime Health, Anytime Health takes no responsibility for its contents. This PDF is protected by copyright law and you arenot permitted to make copies, reproduce or electronically post this PDF.
Med Ball: Partner Workout
Standing Torso Twist
Abs
Sets Reps Weight Notes
1
2
3
4
5
6
• Stand back to back a fewfeet apart with one personholding the ball in both handsat waist height.1 - Both people twist toopposite sides and pass theball inside from one to theother.2 - Then both twist to the otherside, passing the ball back tothe first person.• Repeat side to side passingthe ball each time.Equipment Sub: Dumbbell,Plate
Chest Pass
Che
st
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Stand about 5 feet apart,one person holding the ballwith elbows bent at chestlevel.2 - Throw the ball to the otherperson, extending the armsfully.• Catch, and throw back andforth.
Side Throw
Abs
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Stand about 5 feet apart,one person holding the ballwith elbows bent at chest levelturned to one side.2 - Twist to the opposite sideand throw the ball to the otherperson, extending the armsfully.3 - Other person catches theball, twists to the opposite andthen back to throw the ball tothe partner.• Complete all reps on oneside before switching to theother side.
Over Under
Legs
Sets Reps Weight Notes
1
2
3
4
5
6
• Stand back to back a littleapart with one person holdingthe ball in both hands at waistheight.1 - Both people raise theirarms overhead, the personwith the ball passes to theirpartner.2 - Both people then squatand the person with the ballpasses it back to their partnerbetween their legs.• Repeat the over underpattern back and forth.Equipment Sub: Dumbbell,Plate
Page 2 of 3
This PDF/printout was generated using FitnessBuilder. Get access at www.fitnessbuilder.com.
printed 05/17/16 10:29PM
My FitnessBuilder Workout
© 2016 Anytime Health, LLC Notice: This PDF was created and prepared by [email protected] and sent by them to you. While the copyright to some or all of theworks of authorship in this PDF are owned by Anytime Health, Anytime Health takes no responsibility for its contents. This PDF is protected by copyright law and you arenot permitted to make copies, reproduce or electronically post this PDF.
Med Ball: Partner Workout
Hi-Lo Pass
Abs
Sets Reps Weight Notes
1
2
3
4
5
6
• Stand back to back, slightlyapart with one person holdingthe ball at waist height.1 - Both people twist to oneside, raising their arms upover one shoulder as theperson with the ball passes itto their partner.2 - Both then twist to theopposite side and reach theirarms down to their knees,passing the ball again.• Repeat back and forth.Equipment Sub: Dumbbell,Plate
Sit Up Toss
Abs
Sets Reps Weight Notes
1
2
3
4
5
6
1 - One person lies on theirback holding the ball at theirchest with elbows bent whiletheir partner stands uprightanchoring their feet.2 - The person on the floorraises their upper body andtosses the ball to theirstanding partner.3 - The standing partnertosses the ball back to the firstperson, who is still in the topsit up position.• They catch the ball, lowerback to the floor and repeat.
Page 3 of 3
