5 Partner-Based Workouts That Will Keep You Sweating

There’s no better way to stay motivated and accountable for your fitness routine than teaming up with a workout buddy. Not only do partner-based workouts help you stay on track with your goals, but they are also a form of group fitness that adds an element of fun and competition, making exercising more engaging. It's important to adjust exercises based on varying fitness levels to ensure inclusivity and safety for everyone involved. So grab your partner and get ready to sweat it out together with these 5 challenging partner-based workouts that will keep your heart pumping and your muscles working.

Medicine Ball Russian Twists with Medicine Ball

Strengthens: Core, Obliques

The Medicine Ball Russian Twist is a fantastic partner-based workout that targets your core and oblique muscles. All you need is a medicine ball and a friend to get started.

Instructions:

1. Starting Position: Sit facing your partner with your knees bent and feet hip-width apart, flat on the ground. Sit close enough that you can easily hand off the medicine ball.

2. Hold and Lean Back: Hold a medicine ball with both hands, and lean back slightly to engage your core muscles.

3. Twist and Pass: Twist your torso to the right and hand the medicine ball off to your partner, who will twist their torso to the left to receive it.

4. Return and Repeat: Your partner will then twist back to the right and hand the ball back to you. Twist your torso back to the left to receive the ball and complete one rep.

5. Sets and Reps: Aim for 3 sets of 15-20 reps, increasing the weight of the medicine ball as you get stronger.

Tips:

• Form: Keep your back straight and core engaged throughout the movement. Avoid rounding your back.

• Control: Perform the twists slowly to maintain control and maximize muscle engagement.

• Breathing: Exhale as you twist and pass the ball; inhale as you return to the center.

Benefits:

• Core Stability: Enhances overall core stability.

• Oblique Strength: Specifically targets the oblique muscles for better rotation strength.

• Coordination: Improves hand-eye coordination with the passing motion.

Partner Push-Ups and Plank High-Fives for Group Fitness

Strengthens: Chest, Triceps, Core

This partner-based workout combines push-ups and planks, challenging your chest, triceps, and core muscles while also testing your balance and coordination.

Instructions:

1. Starting Position: Begin in a high plank position, facing each other with your hands about shoulder-width apart.

2. Perform Push-Up: Lower yourself into a push-up, keeping your body in a straight line from head to heels.

3. Push Back Up: Push back up to the starting position, then lift your right hand and high-five your partner's right hand.

4. Alternate Hands: Return your hand to the ground, perform another push-up, and then high-five with your left hands.

5. Sets and Reps: Continue alternating between push-ups and high-fives for 3 sets of 10-15 reps.

Tips:

• Form: Keep your core tight and avoid letting your hips sag.

• Pace: Maintain a steady pace and focus on proper form rather than speed.

• Breathing: Inhale as you lower yourself into the push-up and exhale as you push back up.

Benefits:

• Upper Body Strength: Builds strength in the chest, shoulders, and triceps.

• Core Engagement: Enhances core stability and strength.

• Coordination and Balance: Improves coordination and balance with the high-five motion.

3. Wheelbarrow Squats and Walks

Strengthens: Lower Body, Core, Shoulders

The Wheelbarrow Squat and Walk is an exciting partner-based workout that targets your lower body, core, and shoulders. It's also a great way to improve your balance and coordination.

Instructions:

1. Starting Position: The back partner should start in a standing position while holding the front partner's ankles.

2. Wheelbarrow Walk: The front partner walks forward on their hands while the back partner follows, holding their ankles.

3. Perform Squat: The front partner stops and performs a squat while maintaining the wheelbarrow position.

4. Repeat Walk: After completing the squat, the front partner continues walking on their hands while the back partner follows.

5. Switch Roles: Complete 10-15 squats, then switch roles and repeat.

6. Sets: Aim for 3 sets per person.

Tips:

• Core Engagement: Ensure the partner walking on hands keeps their core engaged and maintains a straight line from head to heels.

• Squat Form: The partner performing the squat should focus on maintaining proper form to avoid knee strain.

• Communication: Communicate with your partner to ensure smooth transitions and avoid missteps.

Benefits:

• Lower Body Strength: Builds strength in the legs and glutes.

• Core Stability: Enhances core stability and shoulder strength.

• Coordination and Balance: Improves coordination and balance with the dynamic movement.

4. Partner Assisted Leg Throws

Strengthens: Core, Hip Flexors

Partner Assisted Leg Throws are a fantastic way to work your core and hip flexors while also building trust and communication with your workout buddy.

Instructions:

1. Starting Position: One partner lies on their back with their legs straight, while the other partner stands at their head in a lunge position for better stability.

2. Grab Ankles: The lying partner grabs onto the standing partner’s ankles for support.

3. Raise Legs: The lying partner raises their legs towards the standing partner, who catches their feet and throws them back down towards the ground.

4. Resist Downward Force: The lying partner resists the force and prevents their legs from touching the ground, engaging their core muscles.

5. Switch Roles: Perform 3 sets of 10-15 reps, then switch roles and repeat.

Tips:

• Controlled Movement: The standing partner should throw the legs back down with controlled force to avoid injury.

• Core Engagement: The lying partner should keep their back flat on the ground and engage their core throughout the exercise.

• Breathing: Inhale as you raise your legs and exhale as you resist the throw.

Benefits:

• Core Strength: Builds strength in the core and hip flexors.

• Coordination: Enhances coordination and communication between partners.

• Trust and Support: Builds trust and support through the partner interaction.

5. Partner Row and Plank

Strengthens: Upper Back, Biceps, Core

The Partner Row and Plank is a unique exercise that engages your upper back, biceps, and core muscles while also challenging your balance and stability.

Instructions:

1. Starting Position: One partner gets into a high plank position, while the other partner stands facing them, holding a resistance band in both hands.

2. Plank and Row: The partner in the plank position places their feet on the standing partner’s hips, maintaining a straight body line from head to heels.

3. Perform Row: The standing partner performs a row by pulling the resistance band towards their chest, keeping a slight bend in their elbows, keeping their elbows close to their body, and squeezing their shoulder blades together.

4. Maintain Balance: The partner in the plank position maintains their balance and engages their core to stay stable.

5. Switch Roles: Complete 10-15 rows, then switch roles and repeat.

6. Sets: Aim for 3 sets per person.

Tips:

• Row Form: The standing partner should perform the row with controlled movements, focusing on squeezing the shoulder blades together.

• Plank Stability: The partner in the plank position should keep their core tight and avoid letting their hips sag.

• Breathing: Inhale as you pull the band and exhale as you release.

Benefits:

• Upper Body Strength: Builds strength in the upper back and biceps.

• Core Stability: Enhances core stability and overall body balance.

• Coordination and Communication: Improves coordination and communication between partners.

Conclusion

Partner-based workouts are an excellent way to stay motivated, challenge yourself, and have fun while exercising. These 5 workouts will not only help you build strength, endurance, and stability, but they will also provide a unique opportunity to bond with your workout buddy as you sweat it out together. Incorporating high intensity interval training (HIIT) into these partner-based workouts can further increase engagement and effectiveness by alternating high-intensity exercises with rest periods. So, grab your partner and give these exercises a try – you’ll be amazed at the results, and you might just find that working out together becomes your new favorite way to stay fit.