If workouts are the worst part of your day, you’re probably missing the most essential fitness prop: company. To make exercise more tolerable — and maybe even fun — recruit a friend and try these moves, designed and demonstrated by Katrina Scott and Karena Dawn, real-life friends and the trainers behind the Tone It Up fitness empire.
Besides a partner, all you’ll need is a resistance band and a Swiss ball. Then do up to three sets of 10 to 12 reps of each move before moving on to the next exercise.
1. BAND CORE TWISTS
How to do it: with both hands, grab one end of a resistance band and have your partner hold the other. Stand shoulder-to-shoulder facing the same direction, and separate until there’s tension in the band. Stand with your feet about shoulders-width apart and extend your arms straight out in front of you. Engage your core as you twist from the waist and away from your partner, increasing the tension in the band. With control, bring the band back to the starting position to complete one rep. Complete all your reps, then switch sides with your partner and repeat, twisting to the opposite direction. Complete the same number of sets on each side.
Where you’ll feel it: your abs and obliques.
2. STANDING ROWS WITH SQUAT
How to do it: hold a resistance band at the centre with one palm up and one down. Face your partner, who should hold both ends of the resistance band with palms facing each other. Separate until there is tension in the band. Both partners start with feet shoulders-width apart. Your partner drives her elbows straight back into an upright row as you squat down. Squeeze your butt as you stand up out of the squat, and have your partner bring her hands back to the starting position with control to complete one rep. Complete all your reps, then switch roles and repeat the same number of sets.
Where you’ll feel it: when squatting, you’ll feel it in your butt and thighs. When rowing, you’ll feel it in your arms and upper back.
Related: 17 Ways You Aren’t Stretching Right
3. BACK-TO-BACK BALL SQUATS
How to do it: hold a Swiss ball against your back, and have your partner stand behind you and press her back against it too. Gently leaning against the ball for support, inch your feet forward about 15cm and bring your palms together at chest height. Simultaneously bend your knees to sit into a squat. Squeeze your butt as you come back to the starting position and complete one rep.
Where you’ll feel it: your butt and thighs.
4. STANDING CHEST BALL PRESS
How to do it: with staggered feet, hold a Swiss ball and face your partner, having her place her palms on both sides of the ball. Bend your elbows and bring your chests in towards the ball. Next, extend both arms to press your upper body away from the ball and complete one rep.
Where you’ll feel it: your chest and triceps.
5. BOOTY BRIDGE
How to do it: Sit facing your partner and scoot your butts as close together as you can. (You’re supposed to be a little bit on top of each other, but you’re Close Friends, so this is fun!) Lie backward and press the left sole of your foot to the right sole of your partner, and the right sole of your foot to the left sole of your partner. Extend your arms along your sides and press your palms into the ground as you simultaneously lift your feet and butt away from the ground. Release with control to complete one rep.
Where you’ll feel it: your butt and hamstrings.
6. PLANK PATTY CAKE
How to do it: get into a hands plank position with your partner planking in front of you so you’re head-to-head. Keeping your hips parallel to the ground, reach your left hands forward to high five each other. Place your left palms back on the ground and high five with your right hands. That’s one rep. Continue to alternate sides.
Where you’ll feel it: your core, chest, and shoulders.
This article was originally published on Cosmopolitan.com