Workout Wednesday: Awesome Partner Workouts

Friends can be a great motivator to exercise. It is true that sometimes we feel more obligated to our friends and family than we do to ourselves. We may not think twice about cancelling on ourselves for our daily workout, but if we know we have someone counting on us we are more likely to show up so we don't let them down. 

I developed this fun partner workout for my bootcamp over at ComCardio in Hurst, TX. When we work together to achieve our goals, we may push ourselves harder, have some friendly competition, have more laughs and often can enjoy it all a little more. 

If you have a friend that is your workout buddy, your running partner or your accountability mate consider yourself fortunate. A good friend can be a major motivator in your healthy lifestyle. 

Partner Workout

Partner Workout

In our camp, we worked through five circuits. Each circuit had three exercises, five reps each, that our partners worked together to complete as many times as possible in five minutes. 

Circuit One

Partner one: 5 air squats

Partner two: Isometric low squat hold for the duration of the partner's reps.

Switch roles.

Partner exercise: Low plank jump over. One partner holds a low plank and the second partner jumps or steps over their partners ankles five times before they switch positions.

Repeat circuit for five minutes

partner exercise: low plank jump over

partner exercise: low plank jump over

Circuit Two

Partner one: 5 push ups

Partner two: Isometric high plank hold for the duration of the partner's reps.

Partners switch roles

Partner exercise: Back to Back side plank with twist. Partners perform a straight arm side plank so they are back to back. With one arm straight in air, touch hands in the high position, then reach below to touch hands under the plank. Repeat five times.

Repeat circuit for five minutes.

Partner exercise: Back to back side plank with twist

Partner exercise: Back to back side plank with twist

Circuit Three:

Partner one: 5 reps (each leg) bridge march

Partner two: Isometric bridge hold in high position for the duration of the partner's reps

Partners switch roles

Partner exercise: Partner assisted sit ups. Partners sit facing each other and lock ankles. Sit up towards your partner and  hi-five in the high position. Repeat five times.

Repeat circuit for five minutes

Partner exercise: Sit ups

Partner exercise: Sit ups

Circuit Four:

Partner one: 5 reps of static lunge right leg

Partner two: Isometric hold of low right leg lunge position for the duration of the partner's reps

Partner one: 5 reps of static lunge left leg

Partner two: Isometric hold of low left leg lunge position

Partners switch roles

Partner exercise: High Plank hi five. Face your partner in a high plank position. Make sure your wrists are directly below your shoulders and your body is in a straight line from your shoulders to your toes.

Partner exercise: High plank high five

Partner exercise: High plank high five

Repeat circuit for five minutes.

Circuit Five:

Partner one: 5 triceps dips on partners knees 

Partner two: 5 floor floor crunches

Partner exercise: Crunches, tricep dips

Partner exercise: Crunches, tricep dips

Partners switch roles

Partner exercise: Back to Back side plank, switch sides from earlier circuit. Partners perform a straight arm side plank so they are back to back. With one arm straight in air, touch hands in the high position, then reach below to touch hands under the plank. Repeat five times.

Partner exercise: Back to back high plank (other side)

Partner exercise: Back to back high plank (other side)

Repeat circuit for five minutes.

Recruit a friend and give it a shot! Let me know what you think!

Coach Lea

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