Surely, you can get a great workout on your own, but if you want to try something different, training with a partner or friend might be a great option due to its many benefits. It can be really fun, and it’s definitely worth giving a go. So next time you head out to the gym, grab yourself a training buddy for an awesome workout.
Bright Side has hand-picked a few partner-friendly exercises to help you achieve your fitness goals. Don’t forget to check out the hilarious bonus at the end of the article!
1. Back stretch
If you’re very flexible, you can do this stretch with your legs crossed in lotus position, otherwise, bring the soles of your feet together and allow your knees to open up, sitting back-to-back and holding your hands above your heads. Then, one person leans forward while the second person gets a very good back stretch. Hold for 1-2 minutes, then change.
Remember, all stretching movements are supposed to be done very smoothly and slowly, without pulsing, bouncing or forcing.
2. Back and shoulder stretch
Sit in the squat position and extend the hands in front of you. Keeping your arms straight, wrap your hands around another person’s hands. Then, one person pulls the arms while the second person slightly rounds the upper back, giving it a good stretch. Hold for 1-2 minutes, then switch places.
3. Leg stretch
Stand up straight, back-to-back and bring one knee up toward the chest, holding around the shin with both hands to encourage the stretch.
4. Partner pistol squats
Facing each other, hold your partner’s hand and lift your left foot off the floor. Slowly bend your right knee and squat down as low as you can manage, extending your left leg in front of you. Hold for 1-2 minutes and stand up. Change legs.
Stand straight, back-to-back with both feet shoulder-width apart and lower down until the knees get to a 90° angle or close to it. Hold this for as long as you can handle. You can use weights to add a workout for your arms. Another variation is to do this exercise with an exercise ball.
6. Wheelbarrow squats & push-ups
One person starts in the high plank position while another person squats down and lifts the first person’s legs, holding them by the ankles. If you are squatting, keep the knees at 90° and make sure that your back is straight. You can keep holding the other person’s legs by their ankles or you can place their feet on your knees while the first person does push-ups.
7. Resistance band walk
All exercises with resistance bands are highly effective for building up strength because your muscles work differently in resistance mode during a workout. Loop the band around your partner and hold both ends. Engage your core, bend the knees and slightly lean forward. When the “walking” person starts moving, adjust your body position to make it hard – possible, but hard. The resistance should be placed in a way so that the first person can barely move forward. Swap. Now it’s time for revenge!
8. Resistance band chest press
Here’s another resistance training move. If you are the first person, hold the band while it is hanging behind the body, raising your hands to the sides with your elbows at 90° while keeping the elbows, biceps, and forearms parallel to the ground. The second person steps back while holding the loop. Extend one hand and then slowly return to the starting position. Repeat 10-12 times and swap.
9. Power tower
Face each other holding both your arms extended, holding hands to make a straight line. Activate your core and push your partner backward. Keep in mind that your partner is going to do the same thing. The trick is to adjust the power, especially if you or your training partner is significantly heavier and to feel the balance between pushing and resisting.
10. Plank with clap
Get into the plank position. One partner distributes the body weight on the left hand and raises their right hand up. Their partner does the same move but with the opposite side of their body. Change hands. Clap when facing each other. Repeat 10-12 times
11. Push-up with clap
Face each other in the push-up position. Do a push-up and clap. Repeat with the other hand. You can always adjust this exercise to your own comfort level, doing it from the knees or feet.
12. Throw a ball
This exercise seems easy until you actually start doing it. One person lies on the floor engaging their core and keeping their head and shoulders off the floor. Another person stands near the horizontal person’s feet and holds a ball. The standing person then drops the ball and the first person catches it; then the first person throws the ball back up for the second person to catch. Adjust the ball weight to your personal strength.
13. Crunches with clap
Lie on the floor, bending the knees slightly and do traditional crunches, clapping your partner’s hand at the highest position. Repeat 10-12 times.
14. Leg throw-down
One person stands while the other lies on the floor with their head between the first person’s legs, holding their ankles. The person on the ground slowly lifts their own legs and the standing person gently pushes them back to the floor. The second person should adjust resistance so both get a good work out. Repeat 10-12 times and switch.
15. Ball pass
Sit on the floor, facing each other. Lift your bent legs, getting the feet together while slightly pushing for balance. One person throws the ball and hopefully, the other person catches it.
16. Sit-up pass
Both people lie on the floor with their knees slightly bent. Each person sits up and the person holding the ball passes it to their partner. Lie down and repeat. This exercise can be adjusted to your personal strength by choosing the ball’s weight.
17. Leg stretch
We all know that after training, stretching is essential. It helps to create long muscles and stops that nasty lactic acid from building up in your body.
Sit on the floor, facing each other, legs in a parallel split position. One person places their feet on the side of their partner’s feet and gently pushes. Remember, all movements should be gentle and smooth since the muscles need to be stretched, not torn.
18. Hamstring stretch
Stand back-to-back, bent forward while keeping your back straight. Wrap your arms around your legs or the other person’s arms and hold for 1-2 minutes.
19. Back and shoulders stretch
Face each other holding your hands extended while splitting your legs as wide as you can. Then, one person pulls while the second person gets a very good back and shoulder stretch.
20. Chest, front of shoulders and biceps stretch
Stand behind your partner, holding both their hands by the wrists. The person in front slightly leans or steps forward, giving a good stretch to their chest, shoulders, and arms. Hold for 1-2 minutes and switch.
Look at this awesome couple who is definitely not afraid of taking on a challenge! Go on, give it a go. It may not be perfect but at least you will have a good laugh while doing it.
Do you think we forgot to mention something? Share it with us in the comments.
Illustrated by Natalia Tylosova for Bright Side