Double training: challenge a friend with these exercises –

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Drag the furniture in the living room and invite whoever you want: husband, children, father, mother, boyfriend… In this double trainingput together by the personal trainer and our columnist Cau Saad (@causaad), the goal is not to leave anyone standing still.

The professors of the Cau Saad Institute (@institutocausaad) Let Oliveira and Igor Oliveira teach each exercise step by step. See how to do it:

double training

Beginner – 2 series of 25 seconds each exercise;

Intermediary – 3 series of 30 seconds each exercise;

Advanced – 4 series of 40 seconds each exercise.

Exercise 1

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Person 1: Isometric Chair | Person 2: Triceps

One of the people bends down and leans against the wall, as if sitting on a bench. She should maintain the position and her knees should form 90° angles. The other must turn her back to her, place one hand on each knee and force her arm to go up and down.

Exercise 2

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Person 1: Squat | Person 2: Push-ups

One person holds the other’s feet while performing squats. Those on the ground support their weight on their hands (open shoulder-width apart or slightly wider), keep their bodies straight and bend their arms until their chest is almost touching the ground. Then return.

Exercise 3

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Person 1: Core Stabilization | Person 2: Paddling

One of the people lies on the floor, contracts the abdomen and crosses the arms in front of the body. The other holds her forearms, puts her legs around her hips and makes the paddling movement, pulling until she gets the person off the ground.

Exercise 4

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Both: Advance with Retreat

In this exercise, one must face the other, holding hands. While one performs the forward movement and goes forward, the other performs a backward movement and goes backwards.