GreenTheSky ~~ Versi BETA ~~

Exercise type : Stretching / Warming Up / Cooling Down

Note:

• Good stretching for arms and upper body
• Better done with similar body built partner
• Do it 4-5 times to start and finish your exercise



• Stand straight back-to-back with feet spread a shoulder apart.
• Stretch your hands and turn your palm backwards so both your palms are interconnecting.
• With the power of waist, bend your body 90 degrees to either side as far as possible so that the lower hand will reach the ball of your feet and the other hand is straight up.
• Hold it for 5-10 count, back to original position and do it to the other side.

Exercise type: Stretching / Warming Up / Cooling Down

Note:

• Good stretching for your chest, arms, hands and back
  
• Better done with similar body built partner
  
• Do it 4-5 times to start and finish your exercise



• Stand straight back-to-back with feet spread a shoulder apart.
• Stretch your hands and turn your palm backwards so both your palms are interconnecting.
• One of you will pull the hands forward, while the other will let his/her hands stretched backward.
• Hold it for 5-10 count, back to original position and do it to the other side.

Exercise type : thigh and feet exercise

Note:

• Good for those who want to exercise their feet more, but unable to
• find a leg-press machine.





• Help to strengthen thighs, feet, waists and to train your balance
• The first man lie down on the floor with two feet pulled upwards and knees bend while carrying the partner.
• Position the first man’s feet on the partner’s stomach (Foto 1) or lower back (Foto 2).
• The first man will do leg press by pushing his feet until it is straight and carry the weight of his partner while returning to original position.
• Push and hold it back slowly..
• Do 3 sets, 15-20 reps each.

Exercise type : thigh and feet exercise

Note:

• It is more than usual triceps extension as the load relies on partner’s strength

 

• Can be done while sitting or standing, make sure that your back is straight.
• The first man will hold one end of a towel, while the partner stands behind him and hold the other end of the towel.
• The first man will do the usual triceps extension while the partner will hold the first man’s pull with his/her power.
• Do 3 sets, 10-20 reps each

Exercise type : Abdominal exercise
Tools :Ball

Note:

• A funner and effective form of sit-ups



• Sit facing each other on the floor, 1 meter apart
• The first man will lie down and hold the ball with his hands above the head.
• The first man will do the sit-up and throw the ball to the partner, who is still in seated position.
• The partner will lie down and do sit-up while throwing the ball back to the first man.
• Do 3 sets, 20-30 reps each, or about 15-20 minutes. Increase on the speed.

Exercise type: Side abdominal exercise
Tools: Ball

Note :

• Train your side abdominal (obliques)



• Can be done in a sitting or standin position. Position yourselves back-to-back.
• The first man hold the ball with both hands
• Then, the partner will swing the body to the same side where the first man will give the ball to his partner and continue by turning the body to the other side and the partner returning the ball to the first man. Do the movement continuously
• Do 3 sets, 20-30 reps each, or about 15-20 minutes. Increase on the speed.

Exercise type : Chest and triceps exercise

Note :

• More than the usual Push-Ups!
• Image (a): The first person will take the usual push-up position and the partner will put both hand on the shoulders of the first person



• Image (b): First person will lie down while taking the partner’s hands and push it outwards. This will train the hands’ strength and balance.



• Do 3 sets, 10-20 reps each.