Gameplan
Do the workout in order two to three days a week, with a rest day in between to let your muscles recover. In addition, three days a week, do at least 20 to 30 minutes of cardiovascular exercise: 20 minutes if you're doing something intense, like running; 30 minutes if you're walking or doing a more moderate activity.
You'll Need
Exercise tubing with handles on both ends, plus a weighted medicine ball, soccer,
or basketball.
Warm-Up
Do the following two moves, then march or jog in place or do jumping jacks for five minutes.
Squat/Overhead Pass
Stand a couple of feet apart, back-to-back. (A) Partner One holds the ball and squats to pass it under the legs to Partner Two, who squats simultaneously and reaches down to take it. (B) Once the ball is passed, both reach above their heads, and Partner Two passes it to Partner One. Repeat for 30 passes total, then reverse direction.
Wood-Chop Pass
Line up side-by-side, with enough space between you so your fingertips barely touch when both extend arms to the sides at shoulder height. Partner One holds the ball with both hands at chest level, arms extended in front. (A) Both partners twist down toward their inside foot, and Partner One passes the ball to Partner Two at knee level. (B) Then both twist up and away from each other, and extend arms toward the ceiling. Rotate back so Partner Two passes the ball to Partner One at knee height. Stay on the balls of the feet as you twist. Do 15 passes, then switch positions and do 15 more.
Ball Squats
(works buttocks, quads)
Stand about three feet apart, facing each other, with feet wider than shoulder-width apart and toes pointing forward. Partner One grabs the sides of the ball with both hands. Partner Two holds the ball on its top and bottom. Both partners firmly hold the ball with arms extended and slowly bend knees into a squat position, keeping weight in their heels and working against each other. Stand, lightening the resistance on the ball as you rise; repeat. Do 15 to 20 squats, then take a 30-second break, switch hand positions, and repeat.
