Share the Love: BFF Workout

Share the Love: BFF Workout

February 13, 2023 FIT4MOM x Nicole Fraser x Kristen Knobloch

We've said it before and we'll say it again (and again, and again, and again): it takes a village! Whether it's raising babies, having a shoulder to cry on, needing a high-five to celebrate a big accomplishment, or someone to bounce your next big idea off of... we weren't meant to do this whole motherhood thing alone. There's nothing more valuable than finding a good friend (or a few) to help propel you to become the best version of yourself, Mama.

Not only can friends boost your mental and emotional well-being, but they can also help you live a physically healthy life. Research shows that friendships and connections can be just as important to your health as diet and exercise. MIC DROP, right?!

Working out with your BFFs can help you find extra motivation by increasing the fun factor while making time pass quicker. Group workouts also help you establish a healthy routine and stay consistent (we talked a bit about that here). Plus, some seriously fun partner exercises (see below, Mama) will help you boost your endorphins, making you healthier and happier!

If working out with your BFF is this beneficial for you, imagine what it is like working with her! All of the same motivating factors play into owning your workout and owning your business.

“Kristen and I are more different than we are alike. We both bring different perspectives, personalities, and most importantly, talents to our friendship and to our partnership,” Nicole Fraser shares.

Nicole Fraser and Kristen Knobloch own FIT4MOM Greater Northwest Chicago Suburbs. They are more than fitness and business partners; these women are leaders in their community, building a wildly successful mom-focused village. In recognition of their hard-work and tenacity, they were awarded FIT4MOM Franchisees of the Year.

Nicole continues, “We knew this was going to be a thriving business and committed to giving 100% to make it successful. Kristen’s drive and determination still inspires me daily. She makes me a better person, friend, mother and business owner. Without her, there is no us.”

“Nicole’s ability to plan amped-up gatherings that are thoughtful, special, and memorable. She just has a genuine love for planning a “party”—even when it’s not an actual party. Nicole is always thinking about how can we make the experience special and personal,” shares Kristen. “Her mindset has helped us both think bigger and together we’ve coordinated activities moms and instructors still talk about.”

The Workout

Do ten reps of each exercise listed above; repeat the entire workout 2-3 times through. If you a short on time, repeat 1-2 times; some movement in your day is better than none, even if you only have 10 minutes to sneak in!

1. Mirror Me

Face your partner and decide who is going to be the “leader” and who is the “follower”. The leader should do any exercise (Move A) of her choice. The follower should mirror/repeat the leader’s movement. Now the leader should do Move A & add a new move (Move B). The follower should repeat Move A & Move B. Continue until you have added 5 moves to the chain. Then switch roles so the follower becomes the leader.

2. Single Arm Squat & Rotation

While facing your partner, hold each other’s right hands & stand with your feet hips distance apart. Bend your knees, sit your hips back, and lower into a squat. Circle your left arm up and back so that you are rotating to look over your left shoulder & hand. Retrace your arm overhead and back to the center to face your partner. Stand up & switch to holding your left hands & circling your right arm into the rotation. Repeat this series 8 times on each side.

3. Push-Up & High-Five

Start on the ground with your hands under your shoulders and knees under your hips. Straighten your legs behind you into a full plank; Bend your knees so your hips remain where they were & no weight/pressure sit on your knee caps or choose to stay in a plank with straight legs. Bend your elbows to lower your chest to the floor for a push-up. Return to the top, keep your hips still (no rocking!) and high five your partner with your right then left hands. Repeat the push-up series 8 times.

4. Lateral Lunge & Single-Leg Deadlift

Face your partner, step out with your right leg, bending only your right knee, & step together as you take your partner’s hands. Lift your right leg behind you & tilt with a straight spine towards your partner, angling just slightly to your partner’s shoulder. Return to standing with your hips returning to face your partner again before stepping out into your lateral lunge to repeat the series. Complete 8 on each leg.

5. Side Plank & Reach Under

Both partners should start in a side plank facing the same direction. Partner A (in the front) lifts her top arm to the ceiling & then reaches under her torso for her partner. Partner B high fives Partner A so that Partner A can return to her side plank with her arm lifted. Repeat 8 times before changing positions. Don’t forget to change sides as well!

6. Toe Taps & Squat Jumps

Facing your partner, lift your right foot to touch your partner’s right foot. Jump to change feet 4x. Plant your feet hips distance apart, bend your knees to lower your hips into a squat, & jump. Make sure to land back in your original position of your knees bent & hips low to complete the squat jump. Do this jump 4x. Go back to your toe taps & repeat the sequence a total of 4 times.

7. Partner Plié Squat

While facing your partner, rotate your legs so your knees and feet point outwards. Take a step out wide so that your heels are wider than your hips. Roll your shoulder blades down your back & try to keep your chest over your hips. Hold your partner’s right hand. Grab your partner’s left hand, under the clasped right hands & bend your knees an inch. Let go of the right hands and then re-clasp under the left as you lower your hips again. Repeat this until you have switched hands 4x. Reverse this motion as you straighten your legs an inch at a time to return to standing. Complete the down & up motion 12 times.

8. Squat & Plank Walk-Outs with High-Fives

Stand facing your partner with about 8 feet in between you. Stand with your feet hips distance apart. Bend your knees so that your hips & but sit back (as if you were sitting in a chair) with your chest remaining up. Place your hands on the ground and walk them forward for 4 steps. High five your partner with right hands and then left hands. Bend your knees and walk your hands back to your toes in 4 steps. Drop your hips, lift your chest, & find your squat again. Repeat this 8 times.

9. Partner Lunge & Knee Lift

Start with holding right hands with your partner & then clasp left hands under the right ones. Step back with your right leg and bend your back knee towards the ground (almost touching it) into a lunge. Straighten both legs as you lift your left knee towards your partner. Try not to let the left leg touch the ground as you repeat the lunge. Do this 8 times on the right and 8 times on the left.

10. V-Sit with Rotation & Fist Bump

Sit on the ground next to your partner with about 1 foot between you and both of your right shoulders facing towards each other. Bend your knees in front of you with heels on the floor and toes to the sky. Roll your shoulder blades down your back and lean back. Twist away from your partner and touch the ground with your fists. Rotate back to your partner and give a fist bump before rotating away again. The goal is to maintain good posture & move slowly. Repeat this side for 8 times before switching sides & repeating for 8 more.

“A good partner or group class leaves me feeling totally energized,” shares Kristen. “Working out with friends, whether it’s at a high energy Body Boost class or at a focused Body Ignite class, brings the “Heck Yeah” to a whole other level. I always seem to push myself just a little more when I’m doing a workout with friends because I can feel their encouragement. And when the hour is done and the high fives start going around, that feeling of combined accomplishment is euphoric.”

Are you searching for your mom-friends? We have them! There are mom villages across the country just waiting on you. Our FIT4MOM programs are designed to support every age and stage of motherhood. From pregnancy through postpartum and beyond, our villages help make moms strong in body, mind, and spirit.

Nicole sums it up by stating, “The easiest way to change your life is to meet your FIT4MOM family. You always will feel welcomed, understood, and seen. You know that you can walk through the door with one kid hanging off of you, your diaper bag falling off your other arm, and oatmeal in your hair, and all of the moms are going to run over to help you because she gets it, she’s been there. The connections go far beyond the workout or the class. At FIT4MOM, you find your best friends and your village - plus, you’ll have them forever.”

Your first class is always free, Mama. Find a location near you here.

Not finding one near you? No worries, Mama... start your own!