Sagar Pednekar lists workouts that you can try with your BFF and help each other to tone up the muscles

Sometimes, having a workout buddy and that too if he or she your BFF is a great motivation to stay fit. You’ll see the results together and can encourage each other when one’s energy or motivational levels begin to drop. This routine can be done in 30 minutes or less.

Before you start, warm up for five minutes on a treadmill at an easy pace, jog around the block or do low step-ups. You would need a five to 10-pound dumbbell and a medicine ball.

Medicine Ball Over & Under Pass

Targets shoulders, core, and legs

• Stand one foot apart, facing away from each other, feet wider than shoulder-width apart; partner A holds a dumbbell or medicine ball with both hands.
• Squat so you’re butt to butt; then A leans forward and passes weight between legs to B.
• You both stand up; B passes weight back to A overhead to complete one rep.
• Do 20 reps, then switch directions (B passes weight to A between legs, and A passes weight to B overhead).

Side Plank Dumbbell Pass

Targets shoulders, obliques, and core

• Lie on right side two feet apart, parallel to each other and facing the same direction, with partner B in front and holding a three to five pound dumbbell in left hand.
• Lift hips so you’re balancing on right forearm and on the side of right foot, feet stacked. Extend left arm straight up in line with shoulder, palm facing forward.
• B lifts hips slightly and passes dumbbell underneath torso to A, who takes dumbbell in left hand and then extends arm back up again (staying in side plank). Partner A passes dumbbell back to B as B reaches under her body.
• Do 20 reps, then flip to the left side so A is in front. Repeat, with A passing dumbbell back to B. (Only the partner in front passes weight under raised hips.)

Roundhouse Kick & Squat

Targets core, butt, and legs

• Stand facing each other, two to three feet apart, with feet wider than shoulder-width apart and hands in fists next to chin.
• Partner A squats low while partner B brings the  right foot in toward left, then kicks right leg up and over A, finishing with feet wide.
• B squats low while A kicks one leg over B.
• Do 50 kicks total, switching legs every time or halfway through.

Wheelbarrow Pushups with Lift

Targets arms, chest, back, core, and legs

• Partner A gets in plank position on hands and toes; partner B stands behind A and holds an ankle in each hand.
• Partner B bends over from the hips, keeping arms straight, as A bends elbows and lowers chest toward floor.
• As A straightens arms, B stands up, keeping knees and back straight.
• Do 20 reps, then switch positions and repeat.

Note: You can perform three rounds of one minute each back to back per exercise with a break of one minute after three rounds.

The writer is technical training head, Gold’s Gym, India