• Dancing: Let kids make up their own moves to music they like. For a team, choreograph a simple dance to a beloved song. Then it becomes part of the pre-game ritual.
• High knees: While walking, lift knees high in the air. Intensify by adding arm movements, like a hand or elbow touch; or by speeding up the walk to a jog.
• Butt kicks: Like high knees in reverse. Exaggerate your steps in jogging by reaching your foot toward your rear end (sometimes easier to do when jogging in place).
• Walking lunges: Step forward with one leg and lower so the knee is at a 90-degree angle and the back leg is stretched out long. Then lift the back leg up and forward so it's bent and in front. Continue alternating lunges while moving forward.
• Arm circles or swings: Hold arms outstretched from shoulders and turn in small circles, then increase the size of the circles. Or swing arms forward and back from the shoulder.
• Jumping jacks: When you're ready to add some more intensity to your warm-up exercises, incorporate jumping jacks—they involve both arms and legs and add impact to your routine.

• Side hops: With feet together, jump from one side of an imaginary line to the other. Or hop on one foot and switch back and forth.
• Grapevine: Walk or jog sideways, crossing one foot in front of the other in an alternating pattern.

Try These 20 Partner Exercises For A Fun Full-Body Workout

Partner Exercises

• Chest Pass and Shuffle – The Chest Pass and Shuffle is a great exercise to work your chest, shoulders, core and legs. It also forces you to move in numerous planes of motion at once since you have to shuffle laterally as you pass the ball back and forth. To do the Chest Pass and Shuffle, hold the med ball in both hands at your chest and face your partner. Both of you should begin to shuffle laterally as the first partner passes the ball to their partner with a chest pass, pressing the ball straight out from their chest and across to their partner. The partner will then catch the ball and pass it back as they both keep shuffling quickly. Stay close enough to each other that the passes are quick as you both shuffle quickly together. Shuffle back and forth while doing as many chest passes as you both can. Make sure to shuffle both directions as you pass the ball.

• Rotational Throws – When we workout, we should move in every plane of motion to strengthen our body for every day life. That is why it is important to include rotational exercises in our workout routines. Rotational Med Ball Throws are a great way to strengthen your core with rotational movement. To do Rotational Throws, both partners should start standing with their sides to each other. Their feet can be slightly staggered. They should be far enough apart to challenge each other with the throws, but not so far apart that they can throw it quickly and directly to the other person. One partner will start holding the ball in both hands. That partner will reach the ball back toward the hip of their back foot. They will then rotate open toward their partner as they throw the ball underhanded to their partner. The partner will then catch the ball and swing it back toward their back hip before again throwing it underhanded to their partner. Make the throws powerful and quick. You can choose to stay on one side or you can alternate sides.

• Sit Up and Throw – The Sit Up and Throw is a great move to work your triceps, lats and core. It is also simply a fun sit up variation you can do with a partner! It is however a more challenging move so make sure to start with a light ball. To do the Sit Up and Throw, sit on the ground with your legs out wide in front of you and your knees slightly bent. Your partner should be seated in the same fashion in front of you. Make sure you are far enough apart to challenge each other with the throw as you sit up. One partner will start holding the ball in both hands. They will then lie back on the ground and extend the ball overhead. As they sit up, they will perform an overhead throw, throwing the ball to their partner. Sit all the way up and follow through the throw. The other partner will be seated and catch the ball. As they catch the ball, they will lie back down and reach the ball back overhead. From there, they will perform an overhead throw as they sit up. Do not sit up and then throw or perform a chest pass. This is an overhead throw performed as you sit up. Beginners may even need to start with simply a seated overhead throw if they can’t sit up as they throw.

• Footwork Shadowing Drill – With the Footwork Shadowing Drills, you will improve you reaction time while getting your heart rate up. With these drills you can move in any and every direction. To do Footwork Shadowing Drills, one partner will follow while the other leads. Your goal is to challenge your partner to follow you and react quickly without moving so fast in such short movements that they can’t follow at all. One partner will start leading while the other person follows. The leading partner should try to change directions quickly and keep the space they use small so that the other partner is forced to make quick changes. Back pedal, shuffle, sprint forwards – move in any and every direction and challenge your partner to move quickly and follow you. After one partner leads, the other partner should take charge.

• Hand Shadowing Drills – With Hand Shadowing Drills, you are again working on your coordination and improving your mind-body connection; however, this time your upper body and core are really working to react and follow. To do Hand Shadowing Drills, both partners will face each other. They can either put the backs of their hands together or their palms together. Whichever you do, make sure your hands are firmly pressed together. If you don’t have tension, you will more easily lose your partner as you follow. One partner will be the leader. They will move their arm up, down and side to side. They should even bend their legs to get low and use their whole body to move without really moving their feet anywhere. The partner following needs to follow and keep their hand pressed against their partners. Move quickly and move in every direction. Force your partner to work to follow, but don’t move so quickly they are constantly losing you. Make sure that each partner leads. Also make sure to work both sides!

• Band Seesaw – The Band Seesaw is a great move to work your shoulders, core, glutes and even your hamstrings. To do the Band Seesaw, both partner will stand facing each other with their feet about hip-width apart. They will each hold an end of the band and set up far enough apart that there is tension in the band; however, do not get so far apart that you can’t pull the band up overhead. Then one partner will hinge over, pushing their butt back as they lean over and pull the band back between their legs. Your knees will bend slightly as you pull it back, but you are not squating down. You want to hinge at the hips and push your butt back as you pull the band back between your legs with straight arms. Make sure that as you hinge, your back is flat. While one partner hinges over, the other partner will pull the band up and overhead. As you pull the band up overhead, keep your arms straight. Engage your glutes and stand up nice and tall. Do not arch your low back as you pull overhead. Try to stand up tall and extend your arms. Then, moving together and keeping tension in the band, both partners will switch and perform the other movement. As they switch the band will move like a “seesaw.” The partner that was hinging over will now pull the band back overhead to resist the partner that is moving from overhead to the hinge. Again, move together and make sure there is tension in the band at all times.

• Band Circles – Work your abs, upper back, shoulders and glutes with this Resistance Band Partner Move. This is a great move to build core stability as well. To do Band Circles, both partners will stand side by side with the band held in front of them at their chests. Stand far enough apart that there is tension on the band, but not so much that you can’t circle it out to both sides. Both partners will then press the band out from their chest with their arms out straight. Make sure to keep your chest pressed out and your shoulders down. Do not shrug. Then one partner will pull the band to the right with their arms straight. The other partner will follow as the first partner draws a big circle with the band. The partner following will want to resist a little as they circle. You want tension on the band at all times. Move slowly as you circle and brace your abs. Create circles one way and then reverse the circles with the other partner leading. Try to move together at the same pace although it is ok if you get off a little. You can add in a squat too as you circle to make the circles bigger and even work your legs a bit more.

• Band Stability Press with Rotation – Build core stability and strength with this move. The Band Stability Press with Rotation is also one of the few moves you can do to work on rotational strength and anti-rotational strength. To do the Band Stability Press with Rotation, the partners will each hold an end of the band in their hands while facing perpendicular to each other. One partner will face the other while the other will stand sideways to their partner. The partner standing sideways will hold the band out in front of them at chest height with their chest pressed out and their shoulders down and back. Their arms will stay out straight in front of them and they will resist the rotation, trying to keep their hands straight out from the midline of their chest. They will have to fight their partner trying to pull them to rotate. The partner facing them will force them to work to stabilize by rotating side to side. As the partner rotates from side to side, they will pull the band from hip to hip, pivoting their back foot while keeping their arms straight. They want to make sure to press their chest out and maintain a nice tall spine as they use their core and legs to help power the rotation. Move quickly with the rotation and force your partner to work to stabilize; however, don’t move so quickly or forcefully that your partner can’t resist the rotation. Also, make sure their is tension in the band the entire time. Make sure both partners rotate and stabilize. Also make sure you do the stabilization facing both directions to work both sides.

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• 61 million people (one-fourth of the population) have cardiovascular disease.
• 16 million people have adult-onset (non-insulin-dependent) diabetes.
• 140,000 people diagnosed with colon cancer each year.
• 50 million people have high blood pressure.
• Over 57 percent of adults are overweight or obese.

• Decreases blood triglyceride levels
• Decreases low-density lipoprotein (LDL) cholesterol-the "bad" cholesterol
• Increases high-density lipoprotein (HDL) cholesterol-the "good" cholesterol

• One in four older adults is at risk of developing Type 2 diabetes (adult-onset, non-insulin-dependent diabetes)
• Studies show regular exercise enhances the body's ability to use insulin (a hormone that regulates the body's use of blood sugar)
• Prevents or delays the risk of developing high blood pressure.
• Reduces the risk of developing colon cancer.

• Osteoporosis, in which the bones become more fragile with time, occurs most commonly in older women, but is also found in men.
• Weight-bearing exercise, such as walking and jogging, helps to maintain bone density.

• Enhances self-image and sense of well-being
• Improves quality of sleep, making one more resistant to fatigue
• Lessens depression, stress, and anxiety
• Improves outlook on life

• Tones muscles
• Helps control weight
• Helps control appetite

1. Aerobic fitness involves endurance activities that ...
   • Increase your heart rate and breathing for an extended period of time.
   • Involve the body's ability to take in and use oxygen to produce energy
   • Use large muscle groups
   • Include jogging, brisk walking, swimming and bicycling
2. Muscular fitness - involves strength training, resistance training, weight training, or weight lifting activities that...
   • Build muscular strength and endurance
   • Help preserve lean body mass
   • Challenge muscles with resistance to make them stronger
3. Flexibility - stretching activities that...
   • Bend joints and stretch muscles through a full range of motion
   • Help to prevent strains and may help prevent falls in the elderly.
   • Include Tai Chi, Yoga, bowling, and yardwork
4. Body composition - comparison of fat tissue to other body tissue.
   • Not based on how much you weigh but on how much of your weight is body fat.
   • Excessive body fat can cause musculoskeletal problems and increase your risk of heart disease and high blood pressure.

• Take the stairs instead of the elevators.
• Park as far from the door as you can.
• Walk around the outside aisles of the store at least once before starting your shopping.
• Walk or march in place as you talk on the phone or watch TV.

• Think you will benefit from your activity.
• Do activities you enjoy.
• Can do the activities on a regular basis.
• Can fit the activities into your schedule.
• Feel that the activities don't impose a financial or social cost you aren't willing to pay.
• Have few negative consequences from doing your activity (negative peer pressure, lost time or injury).