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Training for two

Finding another person to exercise with can make a workout session much more enjoyable and motivating. That's why this month's plan focuses on training with a partner.

Rather than working with weights, the exercises explain how using another person can give you resistance, helping to strengthen muscles and increase flexibility.

Both partners are involved in the exercises, so be aware of posture at all times and remember to use your abdominals to keep your back safe.

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April Exercise program Nutrition & diet Recipe

April exercise program

Make sure you warm up for at least five minutes before doing any exercise. Try going up and down the stairs a few times or simply marching on the spot.

Always add time for a simple cool-down stretch at the end of an exercise session. Check out the Fitness-Inspiration website if you need any guidance on what stretches to use.

Abductor (outer thigh)

Lie on your side with your back straight, supporting your head with your arm if necessary. Place one leg on top of the other and bring your knees up in front of your hips (so they sit at a 90º angle). Holding your position, get your partner to kneel behind you and apply light pressure to the outside of your knee (top leg). Now, holding your tummy tight, breath out and lift your top leg to hip height as your partner adds a small amount of resistance. When you've reached hip height, breath out as you lower back to the starting position, remembering to resist your partner's pressure. Repeat 10-15 times, resisting both up and down. Repeat with other leg.

What does this do?
This exercise will work your buttocks and outer thigh. It's also a great body sculptor, calorie burner and helps with pelvic support.

Make it work harder:
All exercises in this month's plan need to be done slowly and with gentle resistance – it's not a contest to see who's the strongest! You can make any one of the exercises work harder by adding more reps, applying more resistance, or pausing at the top of the move.

It's important that the person applying resistance finds a comfortable position to avoid putting any strain on his or her own body. Plus, using their abdominals and body weight correctly will give them a work out at the same time!

Do the workout at home:
This exercise is perfect at home or in the gym. You can use a large folded towel as a padded surface if you don't have a mat.

Adductor (inner thigh)

Lie on your side with your back straight. Bend your top leg so your knee is in line with your hips (90º angle) and keep your bottom leg straight. Place your hand in front to stay balanced. With your partner still on one knee behind you, get them to place their hand just above the ankle joint on your straight leg. Keeping your body still and holding your stomach in, breath out as you lift your straight leg against light resistance. Once your leg is up, hold position and breath in as you lower your leg back to the starting position (offering slight resistance back to your partner). Repeat 10-15 times on each leg.

What does this do?
The set of muscles in your inner thigh are one of the most underused in the body. However, they're vital for proper structural balance and are actually quite easy to tone.

Do the workout at home:
You can do this exercise at home or in the gym. Just use a large folded towel as a padded surface if you have no mat.

Triceps (back of upper arm)

Lie flat on your back, knees bent and your feet hip width apart a comfortable distance from your body. Get your partner to kneel next to your chest on one side. Rest your upper arm against their thigh (this will keep your arm in the correct position). Now bend your arm at your elbow so your hand is next to your head. Make a relaxed fist with your hand and get your partner to place their hand on top of your fist. Pull your stomach through towards your spine, breath out and extend your arm towards the ceiling, pushing against light resistance from your partner. Once your arm is straight (not locked), breath in as you lower your arm back down, resisting your partner's pressure. Repeat 8-10 times for each arm.

What does this do?
Again, this one of the most underused muscles in the body. We tend to use the front of the arms for lifting, but this exercise will help to tone the back of your arms too.

Do the workout at home:
You can do this exercise at home or in the gym. Just use a large folded towel as a padded surface if you don't have a mat.

Upper back (rhomboids, trapezius and posterior deltoids)

Roll up a small towel and have it ready to use. Now sit facing your partner with legs apart and your knees slightly bent. Move close enough so your legs cross over your partners. Sit tall, keep your back straight and your shoulders down. Get your partner to pick up the towel (rolled into a tube shape) and to hold the centre section. Then take hold of the rolled towel (palms down), placing your hands either side of your partners (holding both ends). Hold your elbows up and out to the side (in line with your shoulders), and engage your stomach muscles. Breathe out as you pull the towel towards your shoulders against your partners light resistance. Breathe in as you return to the starting position, resisting your partner as they pull you back. Constantly be aware of your alignment and posture. Repeat 8-10 times.

What does this do?
This exercise works your upper back (rhomboids, trapezius and posterior deltoids). It helps to open your chest by activating your upper back muscles, improving and supporting your posture. If you suffer from tight hamstrings, you may need to sit on a folded towel for comfort.

Do the workout at home:
This exercise is perfect for home or the gym. All you need is a mat or folded towel and a small hand towel for the actual exercise.

This month's nutritional recommendations

To get maximum energy levels out of your food you must avoid the obvious things that won't allow your system to work at its best. Eating the right foods can give your body the fuel it needs to function in tip-top condition.

Go for good fats like olive and rapeseed oil. Omega 3 is also great; you'll find it in flax, fish, nuts and seeds.
Eat low GI carbohydrates like whole grains, beans and pulses, oatmeal, rye bread and spelt.
Try to avoid eating too much sugar – remember to check ingredients on ready-made sauces or meals, and cut down on alcohol.
Give your body a boost with antioxidants like blueberries, cranberries, green tea, broccoli, dark chocolate, carrots, spinach, sweet potatoes, tomatoes and citrus fruit.
Drink water on a regular basis. You're probably not drinking anywhere near as much as you should, so try to remember to carry a bottle with you.
Don't go more than three hours without food. If you keep your body thinking it has a constant supply, it'll start burning the right calories! Try snacking on nuts, Ryvita with cottage cheese or even hummus in a wholemeal pitta with salad.
Check out the wonderful vegetable snacks and salads that are around. If you think creative and colourful, you can use nuts, seeds and olives to add those beneficial extras to your diet.

Golden nugget

Having a workout buddy will motivate you by offering a different kind of challenge. Sometimes we can get bored or defeated by our exercise routines, but doing it with someone else can be much more fun.

It helps you to learn more about your body (as you have to discover the right weight and balance for the exercises), and as you get resistance in both directions, you'll find you get a much more rounded workout. It's a great way to work and can be done anywhere, at any time – so no excuses!