{"id":16221,"date":"2020-02-06T07:00:43","date_gmt":"2020-02-06T06:00:43","guid":{"rendered":"https:\/\/www.puma-catchup.com\/?p=16221"},"modified":"2025-09-28T08:55:04","modified_gmt":"2025-09-28T08:55:04","slug":"partner-workouts-exercises-to-try-with-a-friend","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/partner-workouts-exercises-to-try-with-a-friend\/","title":{"rendered":"Entra\u00eenement avec un partenaire : exercices \u00e0 essayer avec un ami"},"content":{"rendered":"<!-- post header -->\n<div class=\"row rowSingleColumn\">\n    <div class=\"col breadcrumb\">\n        <a href=\"\/fr\/\">Accueil<\/a>\/\n        <a href=\"\/fr\/category\/sportstyle\/\">Sportstyle<\/a>\/\n        Entra\u00eenement en bin\u00f4me : exercices \u00e0 essayer avec un(e) ami(e)\n    <\/div>\n<\/div>\n<div class=\"row rowPostHeaderImage headerImageAnim\">\n    <div class=\"scrollAnim\" \n        id=\"postHeaderImage\"\n         style=\"width:100%;position:relative;overflow:hidden;        aspect-ratio:2        ;\" >\n    <img decoding=\"async\" alt=\"Two people doing a partner workout using fitness ropes\"\n        class=\"\"\n        src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/02\/partnerworkouts_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;        object-position: 50% 0%; object-fit: cover;\"\/>\n        <\/div>\n    \n<\/div>\n<div class=\"row rowSingleColumnWide rowPostHeader\">\n    <div id=\"postHeaderText\" class=\"col tcenter\" >\n        <div class=\"cat\"><a class=\"secondary\" href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/\">Sportstyle<\/a><\/div>\n        <div id=\"headerSocialIcons\" class=\"headerSocialIcons tleft\">\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Fpartner-workouts-exercises-to-try-with-a-friend%2F\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Fpartner-workouts-exercises-to-try-with-a-friend%2F\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https:\/\/www.puma-catchup.com\/fr\/sportstyle\/partner-workouts-exercises-to-try-with-a-friend\/&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Fpartner-workouts-exercises-to-try-with-a-friend%2F\" target=\"blank\"><\/a>\n        <\/div>\n        <h1 class=\"\" >Entra\u00eenement avec un partenaire : exercices \u00e0 essayer avec un ami<\/h1>\n        <div class=\"articleintro\" >Le travail d'\u00e9quipe fait vivre le r\u00eave<\/div>\n        <div class=\"date\">6 f\u00e9vrier 2020 <\/div>\n\n        <div id=\"\" class=\"headerSocialIconsMobile tcenter mobile\">\n            <a class=\"sharing\" id=\"mobileshare\" onclick='navigator.share({ \"title\": &quot;Partner workouts: exercises to try with a friend&quot;, \"text\": &quot;Whether you\\u2019re looking for more workout motivation, someone to push you just a little bit harder in the gym or simply want to raise the fun levels of your sweat sessions, grab yourself a partner and get going.\\n&quot;, \"url\": \"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/partner-workouts-exercises-to-try-with-a-friend\/\" })'  target=\"blank\"><\/a>\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.puma-catchup.com\/fr\/sportstyle\/partner-workouts-exercises-to-try-with-a-friend\/\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/www.puma-catchup.com\/fr\/sportstyle\/partner-workouts-exercises-to-try-with-a-friend\/\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Fpartner-workouts-exercises-to-try-with-a-friend%2F&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Fpartner-workouts-exercises-to-try-with-a-friend%2F\" target=\"blank\"><\/a>\n        <\/div>\n    <\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Que vous soyez \u00e0 la recherche d'une motivation suppl\u00e9mentaire pour votre entra\u00eenement, de quelqu'un qui vous pousse un peu plus loin dans la salle de sport ou que vous souhaitiez simplement augmenter le niveau de plaisir de vos s\u00e9ances de transpiration, trouvez-vous un partenaire et lancez-vous.<\/span>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/>Des \u00e9tudes ont montr\u00e9 que l'exercice coop\u00e9ratif est un excellent moyen de <strong>am\u00e9liorer la coh\u00e9rence de votre formation<\/strong> et est tr\u00e8s b\u00e9n\u00e9fique \u00e0 bien des \u00e9gards. <strong>Les endorphines et l'exp\u00e9rience partag\u00e9e vous aideront \u00e9galement \u00e0 resserrer les liens et \u00e0 vous rapprocher de votre ami sportif.<\/strong><br\/>\n<br\/>Cr\u00e9ez un circuit \u00e0 la salle de sport en y int\u00e9grant certains de ces exercices \u00e0 deux, \u00e0 la fois stimulants et efficaces, afin d'exploiter ce sentiment de camaraderie tout en am\u00e9liorant votre condition physique.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Id\u00e9es d'entra\u00eenement musculaire <\/strong><br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong>Pompes sur les cinq premi\u00e8res places<\/strong><br\/>\n<ul>\n<li>Commencez par vous faire face en vous pla\u00e7ant en position de planche haute.<\/li>\n<li>Effectuer simultan\u00e9ment des pompes (avec les modifications n\u00e9cessaires).<\/li>\n<li>Au sommet de l'exercice de pompes, faire un \" high-five \" avec les mains oppos\u00e9es.<\/li>\n<li>R\u00e9p\u00e9ter en changeant de main<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<br\/><strong>Faites 10 \u00e0 15 r\u00e9p\u00e9titions en 3 s\u00e9ries, avec un repos d'une minute entre les s\u00e9ries.<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Rotation du tronc avec r\u00e9sistance<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<ul>\n<li>Se tenir face \u00e0 face \u00e0 environ un m\u00e8tre l'un de l'autre, chacun tenant une extr\u00e9mit\u00e9 d'un tube de r\u00e9sistance \u00e0 double poign\u00e9e.<\/li>\n<li>Reculez l'un par rapport \u00e0 l'autre jusqu'\u00e0 ce que vous atteigniez une l\u00e9g\u00e8re r\u00e9sistance.<\/li>\n<li>Engagez vos abdominaux et, avec une bonne posture, le partenaire A fait pivoter son torse vers la gauche tandis que le partenaire B le fait pivoter vers la droite.<\/li>\n<li>Revenez lentement \u00e0 la position de d\u00e9part, puis changez de direction.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<br\/><strong>R\u00e9p\u00e9tez l'ensemble du mouvement 15 fois de chaque c\u00f4t\u00e9. <\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Planche et Burpees <\/strong><br\/>\n<br\/>\u00a0<br\/>\n<ul>\n<li>Le partenaire A commence par une position de planche basse, avec le dos droit, les \u00e9paules au-dessus des coudes, le cou align\u00e9 et le tronc engag\u00e9.<\/li>\n<li>Le partenaire B se tient aux pieds du c\u00f4t\u00e9 droit du partenaire A et effectue un burpee, puis saute par-dessus le partenaire A et effectue un autre burpee.<\/li>\n<li>R\u00e9p\u00e9ter dans le sens inverse<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<br\/><strong>Continuez \u00e0 faire des allers-retours pendant une minute, puis changez de position en vous reposant 30 secondes entre les deux. Essayez de faire jusqu'\u00e0 3 s\u00e9ries.<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Squat et passage du ballon de m\u00e9decine<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<ul>\n<li>Commencer face \u00e0 face, en se tenant \u00e0 quelques pas l'un de l'autre, le partenaire A tenant un ballon m\u00e9dicinal du poids qu'il souhaite sur sa poitrine.<\/li>\n<li>Le partenaire A s'accroupit lentement, le poids dans les talons, la t\u00eate et la poitrine relev\u00e9es, tout en \u00e9vitant de lever les orteils.<\/li>\n<li>En sortant de la position accroupie, lancer le ballon au partenaire B qui effectue la m\u00eame action.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<br\/><strong>R\u00e9p\u00e9tez ce mouvement de va-et-vient autant de fois que vous le pouvez en une minute pour une s\u00e9rie. Effectuez 3 s\u00e9ries, avec une minute de repos entre chaque s\u00e9rie.<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Lancer de jambes <\/strong><br\/>\n<br\/>\u00a0<br\/>\n<ul>\n<li>Le partenaire A commence par s'allonger sur le sol, en tenant les chevilles du partenaire B qui se tient au-dessus de sa t\u00eate.<\/li>\n<li>Le partenaire A soul\u00e8ve ses jambes tendues du sol, vers le plafond, puis les tend vers le partenaire B, en gardant les jambes tendues et press\u00e9es l'une contre l'autre.<\/li>\n<li>Le partenaire B saisit les pieds lev\u00e9s du partenaire A et les \u2018lance\u2019 vers le sol, soit en ligne droite, soit en angle (le m\u00e9lange permet de garder le mouvement dynamique).<\/li>\n<li>Le partenaire A r\u00e9agit en engageant ses abdominaux pour d\u00e9c\u00e9l\u00e9rer le lancer avant que ses talons ne touchent le sol. En utilisant les muscles du tronc, les jambes sont ramen\u00e9es vers le partenaire A.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<br\/><strong>R\u00e9p\u00e9tez 15 \u00e0 30 fois, puis changez de position.<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Id\u00e9es de flexibilit\u00e9<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<br\/>Les \u00e9tirements peuvent \u00eatre un peu ennuyeux et nous les faisons souvent \u00e0 la h\u00e2te au d\u00e9but ou \u00e0 la fin d'une s\u00e9ance d'entra\u00eenement. Mais le fait d'\u00eatre accompagn\u00e9 d'un camarade vous aide \u00e0 aller plus loin et peut rendre ces \u00e9tirements plus efficaces.<br\/>\n<br\/><strong>\u00c9tirement vers l'avant<\/strong><br\/>\n<ul>\n<li>Commencez en position assise, face \u00e0 face, avec les jambes tendues et les pieds qui se touchent.<\/li>\n<li>Tendez l\u00e9g\u00e8rement la main vers l'avant et saisissez-la l'une de l'autre.<\/li>\n<li>Le partenaire A continue de se replier en s'\u00e9tirant vers l'avant tandis que le partenaire B tire doucement sur ses bras pour approfondir la posture.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<br\/><strong>Apr\u00e8s avoir tenu 30 secondes \u00e0 une minute, changez de r\u00f4le.<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Torsion assise <\/strong><br\/>\n<br\/>\u00a0<br\/>\n<ul>\n<li>Commencez par vous asseoir en croisant les jambes, dos \u00e0 dos.<\/li>\n<li>En inspirant profond\u00e9ment, le partenaire A expire et se tourne vers la droite, en tendant son bras droit vers l'arri\u00e8re pour s'accrocher au genou gauche du partenaire B.<\/li>\n<li>Le partenaire A utilise \u00e9galement sa main gauche pour s'appuyer sur son genou droit, en s'enfon\u00e7ant davantage dans la torsion.<\/li>\n<li>Le partenaire B fait le m\u00eame mouvement simultan\u00e9ment, cr\u00e9ant ensemble une double torsion profonde et soutenue.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<br\/><strong>Maintenez la pose pendant plusieurs respirations, revenez au centre et changez de sens de torsion.<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Il y a tant d'activit\u00e9s d'entra\u00eenement qui peuvent \u00eatre am\u00e9lior\u00e9es en les pratiquant avec un partenaire de fitness. Essayez de vous mettre dans un \u00e9tat d'esprit d'\u00e9quipe en prenant le rythme l'un de l'autre pendant les courses ou en faisant r\u00e9guli\u00e8rement des excursions \u00e0 v\u00e9lo \u00e0 travers le pays. Notez vos s\u00e9ances d'entra\u00eenement et \u00e9tablissez une routine sociale autour de vos s\u00e9ances de transpiration. Vous pouvez aussi essayer un sport con\u00e7u pour les couples, comme l'acro-yoga ou le combat martial.<\/strong><br\/>\n<br\/><strong>\nConnaissez vos limites personnelles et communiquez toujours ouvertement entre vous, et vous serez s\u00fbrs de tirer le meilleur parti de ces exercices simples. Amusez-vous bien !<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row contact box -->\n<div class=\"gradient3\">\n<div class=\"row rowTwoColumnsNarrow spacing articleText\" >\n    <div class=\"col\" style=\"height: 100%;display: grid;align-items: self-end;padding-bottom: 50px;\">\n        <div class=\"\">\n            <h2 data-no-translation=\"\" data-trp-gettext=\"\">Id\u00e9es, commentaires ou questions ?<\/h2>\n            N&#8217;h\u00e9sitez pas \u00e0 nous le faire savoir !<br\/><br\/>\n            <a href=\"mailto:CATchUp@puma.com\"><span class=\"buttonSec\" data-no-translation=\"\" data-trp-gettext=\"\">\u00c9crire un courriel<\/span><\/a>\n        <\/div>\n    <\/div>\n    <div class=\"col\">\n        <div class=\"bgimage\" style=\"aspect-ratio: 1.2735849056604; background-image: url('\/wp-content\/themes\/puma-catchup-theme\/public\/img\/contact_box.png'); background-size: cover;background-position: 50% 50%;width:100%\"><\/div>\n    <\/div>\n<\/div>\n<\/div>\n<!-- row category header -->\n<div class=\"row rowCategoryHeader\" style=\"grid-template-columns:1fr\">\n    <div class=\"col\" style=\"display: flex; align-items: baseline;\">\n        <h2 class=\"bgPuma\">\n            <span>Attendez, ce n'est pas tout !<\/span>\n        <\/h2>\n    <\/div>\n\n<\/div>\n\n<div class=\"row rowSlider3 spacing scrollAnim\">\n    <div class=\"nomobile swiperArrow swiper-button-prev swipeprev1f40e0be-157d-4f3b-91c7-a180d9cccce9\" style=\"top:unset;margin-top: 170px;margin-left:15px;\"><\/div>\n    <div class=\"nomobile swiperArrow swiper-button-next swipenext1f40e0be-157d-4f3b-91c7-a180d9cccce9\" style=\"top:unset;margin-top: 170px;margin-right:15px;\"><\/div>\n\t<div id=\"swipe_1f40e0be-157d-4f3b-91c7-a180d9cccce9\" class=\"swiper myswiper\" data-ssize=\"4\" data-id=\"1f40e0be-157d-4f3b-91c7-a180d9cccce9\">\n\t\t<div class=\"swiper-wrapper\">\n            <div class=\"swiper-slide swiper-slide4 articleTeaser\" style=\"min-width: 338px;\">\n                <a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/in-focus-acroyoga\/\" \n                     tabindex=\"-1\" \n                    id=\"12742\"\n                     style=\"width:100%;position:relative;overflow:hidden;                    aspect-ratio:1                    ;\" >\n                <img decoding=\"async\" alt=\"Two people practicing AcroYoga on a Meadow\"\n                    class=\"hoverZoom\"\n                    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2019\/06\/AcroYoga_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;                    object-position: 50% 0%; object-fit: cover;\"\/>\n                <\/a>\n                \n                <a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sports\/\" class=\"secondary2\" style=\"margin-top: 17px;\">Sports<\/a>\n                <h4><a href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/in-focus-acroyoga\/\">A la une : AcroYoga<\/a><\/h4>\n                <div class=\"description shortExcerpt\">\n                    Qu'est-ce que l'AcroYoga ? S'agit-il de yoga, de cirque, d'acrobatie ou d'une forme alternative de danse et de massage ? En ce qui concerne l'AcroYoga, la r\u00e9ponse est \u2018tout cela \u00e0 la fois\u2019.\nCette pratique dynamique s'appuie sur la sagesse du yoga, la puissance de l'acrobatie et les bienfaits de la th\u00e9rapeutique pour la sant\u00e9, ce qui en fait un excellent moyen de m\u00e9langer votre routine d'entra\u00eenement. Sortez de votre zone de confort et changez de perspective d\u00e8s maintenant !\n\n                <\/div>\n                <a class=\"primary\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/in-focus-acroyoga\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n            <\/div>\n            <div class=\"swiper-slide swiper-slide4 articleTeaser\" style=\"min-width: 338px;\">\n                <a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/already-laugh-today\/\" \n                     tabindex=\"-1\" \n                    id=\"1939\"\n                     style=\"width:100%;position:relative;overflow:hidden;                    aspect-ratio:1                    ;\" >\n                <img decoding=\"async\" alt=\"\"\n                    class=\"hoverZoom\"\n                    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2016\/04\/LaughToday_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;                    object-position: 50% 0%; object-fit: cover;\"\/>\n                <\/a>\n                \n                <a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/\" class=\"secondary2\" style=\"margin-top: 17px;\">Sportstyle<\/a>\n                <h4><a href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/already-laugh-today\/\">Les bienfaits du yoga du rire<\/a><\/h4>\n                <div class=\"description shortExcerpt\">\n                    Si vous aimez rire, le yoga du rire est peut-\u00eatre l'exercice id\u00e9al pour vous. Madan Kataria, un m\u00e9decin de Mumbai, a cr\u00e9\u00e9 des clubs de yoga du rire en 1995. Alors qu'il effectuait des recherches sur les bienfaits du rire, il a \u00e9t\u00e9 stup\u00e9fait par le nombre d'\u00e9tudes montrant les profonds bienfaits physiologiques et psychologiques du rire. CATch Up s'est entretenu avec Marion Madhavi Fritscher, formatrice en yoga du rire, sur les effets r\u00e9els de cette pratique.\nCharlie Chaplin a dit un jour : \u201cUne journ\u00e9e sans rire est une journ\u00e9e perdue\u201d. Il devait conna\u00eetre les bienfaits du rire sur la sant\u00e9, que les scientifiques \u00e9tudient depuis des ann\u00e9es. On dit que le rire aide \u00e0 soulager la d\u00e9pression et les allergies, \u00e0 am\u00e9liorer le sommeil et l'\u00e9quilibre hormonal.\n\u201cLe probl\u00e8me, c'est qu'en tant qu'adultes, nous nous laissons rarement aller \u00e0 un fou rire, et nous devons donc cr\u00e9er un espace pour le rire\u201d, explique Marion Madhavi Fritscher, qui organise des s\u00e9ances de yoga du rire \u00e0 Erlangen, en Allemagne, depuis plus de dix ans. \u201cLe yoga du rire nous aide \u00e0 utiliser notre corps pour cr\u00e9er un \u00e9tat de conscience positif, g\u00e9n\u00e9rant de l'\u00e9nergie positive et de la bonne humeur\u201d.\nD\u00e8s que la commissure des l\u00e8vres se rel\u00e8ve, notre cerveau lib\u00e8re des hormones et nous nous sentons imm\u00e9diatement mieux. Si nous laissons tomber nos \u00e9paules, il ne faut pas une minute pour que notre humeur se d\u00e9t\u00e9riore. \u201cAvec des exercices simples, nous pouvons am\u00e9liorer la fa\u00e7on dont nous nous sentons et arriver pas \u00e0 pas \u00e0 rire\u201d, affirme cette m\u00e8re de trois enfants.\nUn cours commence g\u00e9n\u00e9ralement par des techniques de relaxation douces afin d'amener les participants \u00e0 se concentrer sur leur corps. Des exercices de coordination, tels que le balancement des bras d'avant en arri\u00e8re, aident \u00e0 prendre conscience des mouvements du corps. \u201cEnsuite, nous passons \u00e0 des exercices de rire, ce qui peut sembler \u00e9trange au d\u00e9but\u201d, ajoute Marion.\nIl y a beaucoup d'applaudissements et de chants, ainsi qu'un travail sur les sons. \u201cUn \u2018eeh\u2019 soul\u00e8ve les coins de la bouche et a un effet positif, tandis qu'un \u201coh\u201d a l'effet inverse. Ces exercices de rire permettent d'activer les \u00e9nergies vitales et facilitent l'entr\u00e9e dans la m\u00e9ditation du rire. \u201dLes jeunes femmes qui assistent r\u00e9guli\u00e8rement \u00e0 mes cours affirment qu'elles souffrent de sympt\u00f4mes de manque lorsqu'elles en manquent un\u201c, d\u00e9clare en souriant cette femme de 49 ans, qui a \u00e9galement organis\u00e9 des cours pour les employ\u00e9s de PUMA \u00e0 Herzogenaurach.\nCe n'est pas surprenant si l'on consid\u00e8re les effets du rire sur le corps : activation de toutes les r\u00e9gions du cerveau, \u00e9mission d'impulsions \u00e9lectriques, stimulation d'environ 400 muscles, am\u00e9lioration de la digestion, r\u00e9duction des hormones de stress, lib\u00e9ration d'endorphines, renforcement du syst\u00e8me immunitaire, att\u00e9nuation des probl\u00e8mes respiratoires, et ce, jusqu'\u00e0 24 heures apr\u00e8s avoir ri comme il se doit.\n\u201dPlus important encore, le fait de rire r\u00e9guli\u00e8rement am\u00e9liore votre sens de l'humour. L'humour commence l\u00e0 o\u00f9 le plaisir s'arr\u00eate et vous aide \u00e0 adopter une perspective diff\u00e9rente lorsque vous vous trouvez dans une situation difficile\u201c.\u201d\n\n                <\/div>\n                <a class=\"primary\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/already-laugh-today\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n            <\/div>\n            <div class=\"swiper-slide swiper-slide4 articleTeaser\" style=\"min-width: 338px;\">\n                <a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/motivation-tips-workout\/\" \n                     tabindex=\"-1\" \n                    id=\"2845\"\n                     style=\"width:100%;position:relative;overflow:hidden;                    aspect-ratio:1                    ;\" >\n                <img decoding=\"async\" alt=\"\"\n                    class=\"hoverZoom\"\n                    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2014\/09\/CouchPotatoe_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;                    object-position: 50% 0%; object-fit: cover;\"\/>\n                <\/a>\n                \n                <a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sports\/\" class=\"secondary2\" style=\"margin-top: 17px;\">Sports<\/a>\n                <h4><a href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/motivation-tips-workout\/\">Conseils de motivation pour votre s\u00e9ance d'entra\u00eenement<\/a><\/h4>\n                <div class=\"description shortExcerpt\">\n                    Vous n'avez pas le temps ? Mauvais temps ? Vous n'avez pas le temps ?\nD\u00e9sormais, vous n'aurez plus d'excuses pour ne pas aller courir ou transpirer \u00e0 la salle de sport. Nous avons les conseils parfaits pour vous aider \u00e0 vous bouger les fesses.\nPromis. Vous pr\u00e9parerez votre sac de sport en un rien de temps.\n1. Emportez votre sac de sport au travail\nSi votre sac est pr\u00eat lorsque vous quittez le bureau, le chemin vers la salle de sport est beaucoup plus facile.\nUne astuce simple pour ne pas manquer votre cours de gym : emportez vos v\u00eatements d'entra\u00eenement au bureau, si vous avez l'intention de faire du sport apr\u00e8s le travail. \u00c9vitez de rentrer chez vous, de vous installer confortablement sur le canap\u00e9 (m\u00eame pour un petit moment) ou de prendre un en-cas - vous aurez d'autant plus de mal \u00e0 vous relever. Si vous ne voulez rien laisser au hasard, enfilez votre sweat et vos chaussures de sport avant de quitter le travail. Vous n'aurez pas la honte de rentrer directement chez vous en tenue d'entra\u00eenement !\n2. Appliquez la r\u00e8gle des dix secondes de volont\u00e9.\nAppliquez la r\u00e8gle des dix secondes de volont\u00e9\nC'est un fait : une fois que vous avez commenc\u00e9 \u00e0 faire de l'exercice, vous ne vous arr\u00eaterez probablement pas avant d'avoir termin\u00e9 votre s\u00e9ance de la journ\u00e9e. Cela signifie qu'il vous suffit de vous concentrer sur le d\u00e9but de votre s\u00e9ance d'entra\u00eenement et d'y consacrer toute votre attention pendant quelques secondes.\nUtilisez votre volont\u00e9 pour enfiler votre tenue de sport et monter dans votre voiture. Une fois en route pour la salle de sport, vous ne ferez pas demi-tour et vous respecterez votre programme d'exercices.\n3. Obtenez le soutien d'un entra\u00eeneur personnel\nLes entra\u00eeneurs personnels ne feront pas l'exercice \u00e0 votre place, mais ils peuvent s'assurer que vous le faites correctement et r\u00e9guli\u00e8rement.\nLes entra\u00eeneurs personnels sont un bon investissement, en particulier pour les d\u00e9butants qui ne savent pas s'ils s'entra\u00eenent correctement. En plus d'\u00eatre d'excellents motivateurs, les entra\u00eeneurs personnels nous aident \u00e0 \u00e9laborer des plans d'entra\u00eenement et de nutrition r\u00e9alistes. Lorsqu'il s'agit de faire de l'exercice et de perdre du poids, de nombreuses bonnes r\u00e9solutions \u00e9chouent, parce que nous attendons trop de nous-m\u00eames au d\u00e9but, que nous nous entra\u00eenons mal ou que nous ne savons pas quel entra\u00eenement est le plus appropri\u00e9 pour nous. Le fait d'\u00eatre guid\u00e9 peut nous aider \u00e0 nous lancer.\n4. Recherchez l'exercice qui vous convient\nLa meilleure r\u00e9ponse \u00e0 la question \u201cPourquoi faites-vous de l'exercice ?\u201d est que vous y prenez beaucoup de plaisir ! \u00c7a sonne bien, n'est-ce pas ? Alors, allez-y et faites-le.\nPourquoi avez-vous s\u00e9ch\u00e9 vos le\u00e7ons de violon et d\u00e9test\u00e9 les cours de danse classique lorsque vous \u00e9tiez enfant ? Peut-\u00eatre auriez-vous pr\u00e9f\u00e9r\u00e9 prendre des cours de piano ou m\u00e9pris\u00e9 le tutu rose. R\u00e9sultat : votre violon et votre tutu ont fini par \u00eatre rang\u00e9s dans un carton. Pour beaucoup d'entre nous, la situation n'a pas vraiment chang\u00e9 avec le temps, \u00e0 ceci pr\u00e8s qu'aujourd'hui, la pression vient de l'int\u00e9rieur. Pourquoi se forcer \u00e0 faire du jogging si on d\u00e9teste \u00e7a ? Seulement parce qu'on a l'impression que tout le monde fait de la course \u00e0 pied ? C'est absurde ! Peut-\u00eatre \u00eates-vous plus motiv\u00e9 pour nager, patiner, faire du v\u00e9lo ou vous inscrire \u00e0 un cours d'a\u00e9robic. Trouver l'entra\u00eenement ad\u00e9quat peut prendre du temps, mais cela en vaut la peine. Tout d'abord, vous devez d\u00e9terminer si vous voulez faire de l'exercice \u00e0 l'int\u00e9rieur ou \u00e0 l'ext\u00e9rieur, seul ou en groupe, si vous voulez de l'action ou si vous pr\u00e9f\u00e9rez le calme. Vous n'avez toujours pas d'id\u00e9e ? Pourquoi ne pas faire quelques essais dans une salle de sport ? La plupart d'entre eux proposent des programmes vari\u00e9s. Restez curieux et acceptez d'exp\u00e9rimenter. Une fois que vous aurez trouv\u00e9 votre type d'entra\u00eenement, vous n'aurez plus besoin de raison pour vous y mettre.\n5. Pensez au sentiment de satisfaction que vous \u00e9prouverez apr\u00e8s l'effort\nVous avez r\u00e9ussi ! Quelle que soit la difficult\u00e9, la sueur et l'\u00e9puisement de votre s\u00e9ance d'entra\u00eenement, rien ne peut remplacer le sentiment que vous \u00e9prouvez apr\u00e8s l'effort.\nSi nous allons faire du jogging malgr\u00e9 la pluie ou si nous nous tirons du lit pour aller au cours de Pilates le dimanche matin, nous nous sentons deux fois plus bien apr\u00e8s. Ce n'est pas seulement le fait de savoir que nous avons fait quelque chose pour nous-m\u00eames et pour notre corps, mais aussi l'id\u00e9e d'avoir vaincu la patate de canap\u00e9 qui sommeille en nous qui nous rend heureux. Souvenez-vous de ce sentiment la prochaine fois que vous souffrirez d'un manque de motivation aigu. Une derni\u00e8re chose : se torturer sur le cross trainer pendant une heure bat le m\u00e9contentement que l'on \u00e9prouve \u00e0 l'\u00e9gard de soi-m\u00eame pour avoir pass\u00e9 son temps libre devant la t\u00e9l\u00e9vision.\n\n                <\/div>\n                <a class=\"primary\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/motivation-tips-workout\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n            <\/div>\n            <div class=\"swiper-slide swiper-slide4 articleTeaser\" style=\"min-width: 338px;\">\n                <a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/pre-post-workout-nutrition\/\" \n                     tabindex=\"-1\" \n                    id=\"6426\"\n                     style=\"width:100%;position:relative;overflow:hidden;                    aspect-ratio:1                    ;\" >\n                <img decoding=\"async\" alt=\"\"\n                    class=\"hoverZoom\"\n                    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2017\/06\/WorkoutNutritionHan.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;                    object-position: 50% 0%; object-fit: cover;\"\/>\n                <\/a>\n                \n                <a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/\" class=\"secondary2\" style=\"margin-top: 17px;\">Sportstyle<\/a>\n                <h4><a href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/pre-post-workout-nutrition\/\">Nutrition avant et apr\u00e8s l'entra\u00eenement<\/a><\/h4>\n                <div class=\"description shortExcerpt\">\n                    \u201cQue dois-je manger avant et apr\u00e8s une s\u00e9ance d'entra\u00eenement ?\u201d, telle est la question qui br\u00fble les l\u00e8vres de tous les passionn\u00e9s de fitness. Ils savent que lorsqu'il s'agit de performances, une bonne alimentation est essentielle.\n\n                <\/div>\n                <a class=\"primary\" href=\"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/pre-post-workout-nutrition\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n            <\/div>\n            <div class=\"swiper-slide swiper-slide4 articleTeaser\" style=\"min-width: 338px;\">\n                <a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/benefits-workout-buddy\/\" \n                     tabindex=\"-1\" \n                    id=\"6001\"\n                     style=\"width:100%;position:relative;overflow:hidden;                    aspect-ratio:1                    ;\" >\n                <img decoding=\"async\" alt=\"\"\n                    class=\"hoverZoom\"\n                    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2017\/05\/TrainingBuddies_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;                    object-position: 50% 0%; object-fit: cover;\"\/>\n                <\/a>\n                \n                <a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sports\/\" class=\"secondary2\" style=\"margin-top: 17px;\">Sports<\/a>\n                <h4><a href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/benefits-workout-buddy\/\">Les avantages d'un compagnon d'entra\u00eenement<\/a><\/h4>\n                <div class=\"description shortExcerpt\">\n                    Avez-vous d\u00e9j\u00e0 eu une de ces journ\u00e9es o\u00f9 vous n'avez pas l'\u00e9nergie de vous entra\u00eener ? Vous vous sentez trop occup\u00e9, fatigu\u00e9, d\u00e9bord\u00e9 ou d\u00e9motiv\u00e9 pour vous rendre \u00e0 votre prochaine s\u00e9ance d'entra\u00eenement ? Laissez-nous vous faire part d'une astuce simple qui vous aidera \u00e0 surmonter les plateaux d'entra\u00eenement.\n\n                <\/div>\n                <a class=\"primary\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/benefits-workout-buddy\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n            <\/div>\n\t\t<\/div>\n\t<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Que vous soyez \u00e0 la recherche d'une motivation suppl\u00e9mentaire pour votre entra\u00eenement, de quelqu'un qui vous pousse un peu plus loin dans la salle de sport ou que vous souhaitiez simplement augmenter le niveau de plaisir de vos s\u00e9ances de transpiration, trouvez-vous un partenaire et lancez-vous.<\/p>","protected":false},"author":13,"featured_media":16222,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"is_top_article":true,"is_featured_article":true,"EasyPostViewCounter":1050,"meta-headline":"Partner workouts: exercises to try with a friend","footnotes":""},"categories":[3],"class_list":["post-16221","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportstyle"],"fullData":{"ID":16221,"post_author":"13","post_date":"2020-02-06 07:00:43","post_date_gmt":"2020-02-06 06:00:43","post_content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":16222},\"headline\":\"Partner workouts: exercises to try with a friend\",\"content\":\"Teamwork makes the dream work\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Whether you\\u0026rsquo;re looking for more workout motivation, someone to push you just a little bit harder in the gym or simply want to raise the fun levels of your sweat sessions, grab yourself a partner and get going.\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;Studies have shown that cooperative exercise is a great way to \\u0026lt;strong\\u0026gt;boost the consistency of your training\\u0026lt;\/strong\\u0026gt; and is super beneficial in a whole range of ways. \\u0026lt;strong\\u0026gt;Endorphins and shared experience will also help you to bond deeper and get closer to your fitness friend.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Design a circuit at the gym that mixes in some of these challenging and effective partner exercises to harness those feelings of camaraderie while improving your fitness.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Strength Training Ideas \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;High Five Push-ups\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;Begin by facing each other in a high plank position\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Simultaneously perform a push-up (with whatever modifications necessary)\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;At the top of the push-up, high-five with opposite hands\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Repeat, switching hands\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Go for 10 to 15 reps in 3 rounds, with a rest of one minute between rounds.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Trunk Rotation w\/ Resistance\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;Stand facing each other about one metre apart, each gripping one end of a double-handled resistance tube\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Back away from each other until you reach a feeling of light resistance\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Engage your abdominals and with good posture Partner A rotates their torso left while Partner B rotates right\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Slowly return to starting position and then switch the directions\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Repeat the entire motion 15 times for each side. \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Plank \\u0026amp;amp; Burpees \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner A begins in a low plank pose, with a straight back, shoulders over elbows, aligned neck and engaged core\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;The Partner B stands at the feet on the right side of Partner A and performs a burpee, and then jumps over Partner A and does another burpee\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Repeat in the opposite direction\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Continue this back and forth for one minute, and then switch positions with a 30 second rest in between. Try to work your way up to 3 rounds.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Medicine Ball Squat \\u0026amp;amp; Pass\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;Start face to face, standing a few steps away from each other, with Partner A holding a medicine ball of their desired weight to their chest\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner A slowly sinks into a full squat, weight in the heels, head and chest up while avoiding raising their toes\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Coming up out of the squat, toss the ball to Partner B who performs the same action\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Repeat this back and forth as many times as you can in one minute for one round. Complete 3 rounds, with a minute rest between.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Leg Throws \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner A starts by lying on the ground, holding the ankles of Partner B who is standing above their head\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner A lifts their extended legs off the floor, up towards the ceiling and then reaches back towards Partner B, maintaining straight legs that are pressed in towards each other\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner B grabs the rising feet of Partner A and \\u0026lsquo;throws\\u0026rsquo; them towards the ground, either straight ahead or in an angle (mixing it up helps keep the movement dynamic)\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner A reacts by engaging their abs to decelerate the throw before their heels touch the ground. Using their core muscles, raise the legs back towards Partner A\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Repeat 15 to 30 times and then switch.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Flexibility Ideas\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Stretching can be a bit boring, and we often rush through it at the beginning or end of a workout. But having a buddy on board helps you to go deeper and can make these stretches more effective.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Forward Stretch\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;Start in a seated position facing each other, with legs outstretched and feet touching\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Reach slightly forward and grasp each other\\u0026rsquo;s hands\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner A continues folding into a forward stretch while Partner B gently pulls on their arms to come deeper into the posture\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;After holding for 30 seconds to a one minute, switch roles.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Seated Twist \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;Start by sitting cross-legged, back to back\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;With a deep breath in, Partner A exhales and twists to the right, reaching their right arm behind to hold onto Partner B\\u0026rsquo;s left knee\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner A also uses their left hand to brace onto their right knee, coming deeper into the twist\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner B does the same move simultaneously, together creating a deep and supported double twist\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Hold the pose for several breaths, return to centre and switch twisting directions.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;There are so many great workout activities that can be made that much better by doing them with a fitness buddy. Try getting into that team mindset by pacing each other on runs or taking regular cross-country cycle trips together. Keep track of your workouts and establish a social routine that revolves around your sweat sessions. Or try out a sport designed for pairs, like acro-yoga or martial sparring.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\nKnow your personal limits and always communicate openly with each other and you\\u0026rsquo;ll be sure to get the most out of these simple exercises. Have fun!\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-contact-box {\"gradient\":\"3\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-category-header {\"titleleft\":\"Wait, there\\u0026#039;s more!\",\"mode\":\"manual\",\"titleright\":\"\",\"url\":\"https:\/\/\",\"category\":[],\"catLinkText\":\"View all\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-slider {\"migrateBlock\":true,\"numArticles\":5,\"title\":\"Wait, there's more!\",\"icon\":\"\",\"manualArticles\":[{\"id\":12742},{\"id\":1939},{\"id\":2845},{\"id\":6426},{\"id\":6001}],\"mode\":\"manual\",\"aspect\":\"1\",\"category\":[],\"articles\":\"\",\"includeTopStories\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","post_title":"Partner workouts: exercises to try with a friend","post_excerpt":"Whether you\u2019re looking for more workout motivation, someone to push you just a little bit harder in the gym or simply want to raise the fun levels of your sweat sessions, grab yourself a partner and get going.\n","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"partner-workouts-exercises-to-try-with-a-friend","to_ping":"","pinged":"","post_modified":"2025-09-28 08:55:04","post_modified_gmt":"2025-09-28 08:55:04","post_content_filtered":"","post_parent":0,"guid":"https:\/\/www.puma-catchup.com\/?p=16221","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw","ancestors":[],"page_template":"","post_category":[3],"tags_input":[],"id":16221,"author":"13","date":"2020-02-06 07:00:43","date_gmt":"2020-02-06 06:00:43","content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":16222},\"headline\":\"Partner workouts: exercises to try with a friend\",\"content\":\"Teamwork makes the dream work\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Whether you\\u0026rsquo;re looking for more workout motivation, someone to push you just a little bit harder in the gym or simply want to raise the fun levels of your sweat sessions, grab yourself a partner and get going.\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;Studies have shown that cooperative exercise is a great way to \\u0026lt;strong\\u0026gt;boost the consistency of your training\\u0026lt;\/strong\\u0026gt; and is super beneficial in a whole range of ways. \\u0026lt;strong\\u0026gt;Endorphins and shared experience will also help you to bond deeper and get closer to your fitness friend.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Design a circuit at the gym that mixes in some of these challenging and effective partner exercises to harness those feelings of camaraderie while improving your fitness.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Strength Training Ideas \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;High Five Push-ups\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;Begin by facing each other in a high plank position\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Simultaneously perform a push-up (with whatever modifications necessary)\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;At the top of the push-up, high-five with opposite hands\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Repeat, switching hands\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Go for 10 to 15 reps in 3 rounds, with a rest of one minute between rounds.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Trunk Rotation w\/ Resistance\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;Stand facing each other about one metre apart, each gripping one end of a double-handled resistance tube\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Back away from each other until you reach a feeling of light resistance\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Engage your abdominals and with good posture Partner A rotates their torso left while Partner B rotates right\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Slowly return to starting position and then switch the directions\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Repeat the entire motion 15 times for each side. \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Plank \\u0026amp;amp; Burpees \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner A begins in a low plank pose, with a straight back, shoulders over elbows, aligned neck and engaged core\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;The Partner B stands at the feet on the right side of Partner A and performs a burpee, and then jumps over Partner A and does another burpee\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Repeat in the opposite direction\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Continue this back and forth for one minute, and then switch positions with a 30 second rest in between. Try to work your way up to 3 rounds.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Medicine Ball Squat \\u0026amp;amp; Pass\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;Start face to face, standing a few steps away from each other, with Partner A holding a medicine ball of their desired weight to their chest\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner A slowly sinks into a full squat, weight in the heels, head and chest up while avoiding raising their toes\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Coming up out of the squat, toss the ball to Partner B who performs the same action\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Repeat this back and forth as many times as you can in one minute for one round. Complete 3 rounds, with a minute rest between.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Leg Throws \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner A starts by lying on the ground, holding the ankles of Partner B who is standing above their head\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner A lifts their extended legs off the floor, up towards the ceiling and then reaches back towards Partner B, maintaining straight legs that are pressed in towards each other\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner B grabs the rising feet of Partner A and \\u0026lsquo;throws\\u0026rsquo; them towards the ground, either straight ahead or in an angle (mixing it up helps keep the movement dynamic)\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner A reacts by engaging their abs to decelerate the throw before their heels touch the ground. Using their core muscles, raise the legs back towards Partner A\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Repeat 15 to 30 times and then switch.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Flexibility Ideas\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Stretching can be a bit boring, and we often rush through it at the beginning or end of a workout. But having a buddy on board helps you to go deeper and can make these stretches more effective.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Forward Stretch\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;Start in a seated position facing each other, with legs outstretched and feet touching\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Reach slightly forward and grasp each other\\u0026rsquo;s hands\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner A continues folding into a forward stretch while Partner B gently pulls on their arms to come deeper into the posture\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;After holding for 30 seconds to a one minute, switch roles.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Seated Twist \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;Start by sitting cross-legged, back to back\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;With a deep breath in, Partner A exhales and twists to the right, reaching their right arm behind to hold onto Partner B\\u0026rsquo;s left knee\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner A also uses their left hand to brace onto their right knee, coming deeper into the twist\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;li\\u0026gt;Partner B does the same move simultaneously, together creating a deep and supported double twist\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Hold the pose for several breaths, return to centre and switch twisting directions.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;There are so many great workout activities that can be made that much better by doing them with a fitness buddy. Try getting into that team mindset by pacing each other on runs or taking regular cross-country cycle trips together. Keep track of your workouts and establish a social routine that revolves around your sweat sessions. Or try out a sport designed for pairs, like acro-yoga or martial sparring.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\nKnow your personal limits and always communicate openly with each other and you\\u0026rsquo;ll be sure to get the most out of these simple exercises. Have fun!\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-contact-box {\"gradient\":\"3\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-category-header {\"titleleft\":\"Wait, there\\u0026#039;s more!\",\"mode\":\"manual\",\"titleright\":\"\",\"url\":\"https:\/\/\",\"category\":[],\"catLinkText\":\"View all\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- 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