Functional circuit to train with a friend anywhere –

The physical educators Fernanda Queiroz and Manuella Rangel love to train together and are proof (true!) that when you work out in pairs, the result comes out Double.

“Having good company scares away any discouragement, because you always have someone encouraging you not to stand still”, says Fernanda. As for Manu, who also has a degree in nutrition, the activity in partnership makes the squats and jumps become more fun, without them seeming like a chore. “And time flies by!”

See also: Mahamudra training to do in pairs on vacation

The secret to not letting your friend get discouraged? They raise small challenges throughout the month, even if they are “charged” at a distance (Fernanda lives in São Paulo and Manu in Rio de Janeiro). “It is worth agreeing to go without chocolate for a while or to lose 1 kilo. The goals, if made in the short term, mean that you always have a new objective to focus on”, says Manu. And that’s great to prevent laziness in the morning – or tiredness at night – becoming a reason to miss training.

He liked the idea of ​​putting his body in motion along with the BFF? The following powerful circuit, developed by the duo @vemcomelas, will help you dry side by side with your partner. Believe: yours marathon workouts will never be the same.

Do 3 sets of each exercise pair 3 times a week.

1.1 Double Squat

– (Fabio Minduim/Fabio Minduim)

With your legs shoulder-width apart, hold your friend’s hands with your arms crossed (she shouldn’t be crossing hers) and outstretched.

Let your body fall slightly backwards, so that one counteracts the weight of the other, and do a squat. To make it more difficult, let go of your right hand and rotate your torso to the right, taking your free arms behind you. Hold hands and do the same to the left. Do 15 repetitions (each side).

1.2 Sit-ups in pairs

– (Fabio Minduim/Fabio Minduim)

Sit facing each other with your feet together and interspersed. Lower your torso while raising your semi-bent arms above your head.

Go up and clap your hands. To make it harder, pass a medicine ball to each other every time you go upstairs. Do 20 repetitions (each side). + 30 seconds of jumping jacks.

2.1 Paddling hand in hand

– (Fabio Minduim/Fabio Minduim)

Facing each other, place your legs shoulder-width apart and bend your knees a little. Hold your right hand (or hold the ends of a large washcloth). Pull your BFF’s hand towards the right side of your body, at chest height.

Your friend must make resistance. Now, she pulls and you hold. Do 15 repetitions (each side).

2.2 Flexion with palm

– (Fabio Minduim/Fabio Minduim)

Facing each other, get into a push-up position, heads two feet apart. Do a push-up.

When going up, clap with your right hand. Do not twist your body to perform the movement or move your hips. Perform another push-up and repeat the same with your left hand. If it’s difficult, support your knees on the ground. Do 10 repetitions (each side). + 30 seconds jumping rope (or simulating).

3. Abdominal canoe

– (Fabio Minduim/Fabio Minduim)

Your friend lies on her back and lifts her shoulders and legs off the ground. She must focus strength in her core and relax her neck. You position yourself next to her ankle.

Jump sideways, bringing your thighs and arms closer to your body. Land on the other side, bending your knees slightly. Then repeat in the opposite direction. 1 minute of jumping + 30 seconds of front jumping jacks

4.1 Triceps on the friend

– (Fabio Minduim/Fabio Minduim)

While your friend lies on the ground, bending her knees and raising her hips, you, on her back, rest your hands on her knees, with your fingers directed towards her body. Her feet are supported on the ground in front of the knee line.

Bend your elbows to a 90° angle with your arms, bringing your butt toward your friend’s ankles. Her back is right next to her shins. 10 rep

4.0 burpees

– (Fabio Minduim/Fabio Minduim)

Stand with your feet shoulder-width apart. Place your hands on the floor in front of your feet, bending your knees a little. Kick your feet back and form a plank with your arms outstretched.

At one time, bring your feet close to your hands, stand up and jump with your arms extended in the air. Do 10 repetitions (each side).