Partner up

Get motivated with a gym pal

By Daisy Carrington, amNewYork Deputy Features Editor | dcarrington@am-ny.com

May 23, 2007

Wouldn't it be great if, instead of a tax rebate, the IRS gave us all personal trainers?

Okay, okay, stop grumbling. True, you wouldn't be able to splurge on leopard-print hot pants, and you might need to give your venti latte habit a rest, but at least you'd never have an excuse not to get in shape.

Well, short of government-mandated fitness gurus, you could still use someone to get you motivated. John Beltrez, a trainer at Gramercy's The Gym, had devised the perfect partner workout.

"This fun routine targets all body parts," he said, "best of all, it requires no equipment or space."

1. Squats
One way you can do a squat is by placing a chair behind your partner and having them sit down and stand up. This can be done with hand weights in each hand as well. Another great squat exercise is a stability-ball wall squat. Grab a stability ball, place it on the wall and lean into it with your back.

The ball should be at your lower back and your feet should be slightly ahead and hip width so you are leaning into the ball with your back. From this position lower your hips as close as you can get to making your thighs parallel to the floor then straighten your legs back to the starting position. Do three sets of 10 reps.

2. Floor cobra
This exercise works most of the back muscles. Lay face down on the floor with your arms at your sides, palms up. Draw your abdominals inward and tighten. Keeping your chin tucked, and without using your arms for support, raise your chest off the ground. Hold and slowly return to the starting position. Do three sets of 10 reps.

3. Abs
Here, you can get a little creative. Start by lifting your right leg and reaching toward it. Then lower it and repeat with your left leg. Also add in a set of standard crunches. Do both in three sets of 10 reps.

4. Push ups
Grab your partner and start off with some basic push ups. Now, if you're thinking I can't do one how am I going to do a few sets! Here are a few ways that you can modify push ups to fit your level of fitness. You can do a push up on a wall, bench or even a step. Another way to modify a push up is to do a three-quarter push up. Here, you get into a standard push up position, but with your knees on the floor.

5. Heel kicks
This exercise targets your glutes and the back of the thighs. Start by going on your hands and knees, and raise one heel up towards the ceiling. When the heel is raised the thigh should be parallel to the floor. Lower the leg and repeat. Do three sets of 10 reps.