By Jeff Howard
Photos by Jillian Clark
Models: Kenny and Misty Hodges (and Ethan)
Autumn expands waistlines, but fear not for there are solutions. I recently met with my friends Misty and Kenny Hodges, an amazing fitness team who happen to be married. This couple really walks the walk and talks the talk. Together, they have three children – 8-year-old Kennedy, 6-year-old Mia and 4-year-old Ethan – and they have more than 29 years of fitness training experience. Both are trainers at Baptist Health Milestone Wellness Center, and like all of us, they are trying to manage their busy lives while finding time for themselves. I asked the pair to put together a few exercises you can do at home with a friend, partner or family member. They trained hard for this, and even little Ethan was part of the action.
For this workout, you will need a timer, mat and hand weight. Start by setting your timer for 45 seconds. You will complete each exercise, then take a 15-second break before moving on to the next. Some of the exercises combine two different moves, so you will do each exercise for 45 seconds. For a full body workout, complete all eight exercises three times.
1. Partner Plank
Start by lying on your stomach facing down (prone). Place your elbows under your shoulders. Lift your abs with your core off the ground (Misty is showing a modification by keeping her knees on the ground). Then, give each other high fives, alternating from left to right for 45 seconds.
2. Squat and Lunge
Start with your feet hips-width apart and your knees slightly bent. Partner one holds a squat while partner two does walking lunges. Make sure to place your knee directly over your ankle during lunges. If you are working out in a small space, partner two can do an alternating lunge forward.
Modification: Place your hands on your hips to help stabilize your core. Complete each round for 45 seconds, then change places with your partner and complete another round for 45 seconds.
3. Plank and Burpee
Partner one will hold a plank while partner two will jump or step over partner one and do a burpee. Then, leap back over and complete another burpee, repeating for 45 seconds.
Modification: Partner one can do a deadlift step behind partner two and repeat the deadlift, while partner one has their knees on the floor during plank position. Complete each round for 45 seconds, then change places with your partner and complete another round for 45 seconds.
4. Renegade Row/Thruster
Start prone in a plank position then lower yourself to the floor for a push-up. After the completion of the push-up, lift your arm into one alternating row (left then right), place the hand on the floor and lift the body into a standing position with the hands over head.
Modification: hold a plank or do a push-up on your knees. After completion, lift the arm then lower and repeat on the other side. Place one leg forward, place your hand on your quad and come to a standing position. Complete for 45 seconds twice.
5. Lower Abs
Start with partner one lying on their back supine and lifting their legs. Partner two will gently move partner one’s legs toward the floor. Partner one lifts one leg and repeats with the other leg, returning to both legs in the air. Remember to only lower your legs to where you feel comfortable.
Modification: If you have lower back issues, place your hands under your gluteus. Complete each round for 45 seconds, then change places with your partner and complete another round for 45 seconds.
6. Partner Crunch
Sit facing each other with your ankles entwined to help anchor you to the ground. Partner one starts with the hand weight, both lying supine. Then, sit-up and giving the hand holding the weight to partner two. Repeat by lying down and handing it back.
Modification: Do this without using a hand weight. Progression: Do this with one arm while the other arm supports your neck, alternating arms every time you sit-up. Complete for 45 seconds. VT
If you choose, all of the above exercises can be done alone. Remember to check with your doctor before starting any fitness routine.