VIDEO-ENHANCED
By Jennifer Rosen
Photography by Bernadette Schimnowski
Fitness models:  Amy Pierce, Pamela Forrest, Jennifer Rosen, Melissa Lake

Some friends shop, go to dinner, and just plain hangout..  Well, we do all the above except we love to workout together.  We find the time to try different workouts which we consider fun (a very productive way of hanging out.)  Come join my best friends Amy, Melissa and Pamela in a partner stretch and a BOSU Balance Trainer workout. 

Stretching
When done correctly, stretching can do more then increase your flexibility.  The following are many of the benefits of stretching:

• enhance physical fitness
• reduce risk of injury to muscles, joints and tendons
• increase ability to learn and perform skilled movements
• reduce muscle soreness
• reduce muscular tension
• enhance development of body awareness
• increase physical and mental relaxation
• in women – reduce severity of painful menstruation

partner stretching

Advanced Stretch

Stretching is important during your warm-up, before you workout or run, because it increases blood flow to the muscles.  But, stretching during your cool-down may be even more important.  Afterwards, stretching helps to remove lactic acid from the muscle, which in turn reduces muscle soreness. 

Core Abs - a

Core Abs - b

The average stretch should be held approximately 15-20 seconds (7 to 10 seconds for younger children).  When using a partner, it is important to be in communication with each other (thus avoiding too much intensity).

Frontal Raise - a

Frontal Raise - b

BOSU Balance Trainer
This is a training apparatus which is like an exercise ball cut in half with a platform on the bottom.  You can use it ball side up or platform side up as a unique way to work on balance, core strength and aerobic training.
 

Pushup - a

Pushup - b

The following exercise program works the entire body.   To increase the intensity either add resistance,  increase the time increment, or add sets.

• plank (core and triceps) to pushup (chest, shoulders, triceps, and core)
• side plank  to twist through (core, legs, shoulders, triceps)
• lunges (core and legs)
• DB frontal raise (core, shoulders)
• exertube low row (core, back, biceps)
• side straddle hops (core, legs – cardio endurance exercise – start with 30 seconds)

Reverse Lunge Stegdown - a

Reverse Lunge Stegdown - b

Visit http://www.power-systems.com/ to purchase BOSU and exertubes