Powerful circuit to double burn up to 500 calories –

She agrees to know a new ballad even when tired. Listen for the hundredth time to the story of how that guy pranks you. And it is guaranteed company on the beach even with a full weekend agenda. This is your best friend, always willing to keep you company. Take advantage of this synergy to stay in shape together. “Knowing that someone is waiting for you to train encourages the creation of a fitness routine for both of you”, says sports psychologist Adriana Amaral, from Rio de Janeiro.

In addition, working out in partnership makes the results appear faster. A British study showed that women who practice physical activity with friends train longer and, of course, burn more calories. This is no coincidence! First because, when we have company, we get the feeling that the minutes fly by. “And it’s also natural that there’s competition between people – who hasn’t wanted to beat the sit-up record of the person next to them at the gym? Even without realizing it, you end up making more effort to improve your own performance”, explains Raphael Zaremba, professor of sport psychology at PUC-RIO.

Just be careful not to go over your limit. Just as it doesn’t pay to slow down the pace because of a slower company, it also doesn’t pay to increase the intensity of training if you’re not used to it. “Set goals, even if they are different. If your friend wants to jump rope for five minutes, for example, it’s okay to join her for just two minutes. Together, you will achieve individual goals”, says Adriana.

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THE TRAIN

Working out with your friend brings double the responsibility: you have to do everything right to get YOUR abs and HERs. Complete one set of each exercise without rest. Repeat the circuit two more times.

1. Squat in holding hands

– (Du Borsatto/)

With your legs shoulder-width apart, hold your friend’s hands with your arms crossed and outstretched. (The). Let the body fall back so that one balance the weight of the other and do a squat (B). release The right hand and rotate the torso, taking the arms that are free behind (w). Join hands and do same for The left. Repeat 15 times.

2. Flexion

– (Du Borsatto/)

In front one for The another, stay in position in push-up with heads apart The 15 centimeters. do one flexion (The). When going up, clap with your right hands (B). Do not twist your body to perform the movement or move your hips. Do another push-up and repeat the same with The left hand. Complete 10 push-ups in total. If it’s difficult, support your knees on the floor.

3. lunge in holding hands

– (Du Borsatto/)

With your left foot back, give the right hand with arms outstretched and do a lunge (The). Stand up straight and lift your left knee (B). The arm is only used for balance – The strength must be concentrated in the legs. Repeat 15 times.

4. Paddling

Place your legs shoulder-width apart and bend your knees a little. hold the ends in one towel in big face. pull towards The right side of the body, at chest height (The). Your friend must make resistance. Now she pulls and you hold (B). Repeat 8 times and then do the same to the left side.

5. Seat

– (Du Borsatto/)

support the back one on the other and place your feet a little The front, shoulder-width apart. If it’s difficult, bend your knees a little (The). Do a squat until you create an angle in 90° with legs (B) Remain in this position for 30 seconds.

6. Crunch with ball

sit down one in facing The another with feet touching and interspersed. you hold one tonning ball in 2 kg (The). Lower your torso and bring your semi-extended arms behind your head. Both perform the sit-up (B). go up and pass The ball to The your friend. Do 20 sit-ups.

7. leg press

– (Du Borsatto/)

Barefoot, your friend lies down, with her legs semi-extended. Hands on the side of the thighs. She rests her belly on her feet and keeps her body aligned in one diagonal. Heels come off the ground a little (The). She bends her knees towards her chest while you contract your core and legs. (B). Do 15 repetitions and switch in position.

8. triceps

– (Du Borsatto/)

While The your friend lies on the floor and raises her hips, you, in back, rests his hands on her knees, with his fingers directed towards her body. her feet stay The front of the knees (The). Bend your elbows until they form an angle. in 90° with the arms, taking the butt towards the feet in your friend (B). Her back is right next to her shins. Repeat 15 times and switch in position.

9. Abduction and adduction

Your friend lies down with her legs semi-extended upwards, forming an angle in 90° with the body. Standing, hold her ankles by the side in outside. As she struggles to pull her legs apart, you try to close them. Stay like this for 20 seconds (The). Machete same, only now touching the back of his hands on the inner side of her ankles. As she struggles to bring her legs together, you try to spread them apart. (B). Stay like this for 20 seconds and repeat more one turn the set. then exchange in position.

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10. Crunch with thrust

A in front of you, your friend lies down in belly up and hold onto your ankles. She then raises her semi-extended legs towards The you (The). Push her legs down hard. She must hold the movement so as not to let her feet touch the ground. (B). Do it 15 times, varying the directions: right, left or straight. A idea is surprisingthere. exchange in position.