It's a fact that working out with a partner [1] is more fun, and it's also a fact that nothing cements a friendship — and a fitness commitment — like sweating it out with your BFF. "Workout partners will get you into the gym on days you don't want to be there, keep you safe while you're working with heavier weights, and will push you to complete every movement and work harder than you do on your own," said Andy Coggan, CSCS, CES, a certified personal trainer with Gold's Gym. Andy put together this partner workout that's perfect for crushing with your BFF.
"This is a full-body workout that alternates between upper body and lower body with plenty of core exercises and heart-pumping conditioning to burn calories and build muscle," Andy told POPSUGAR. Since you're alternating reps with your partner, you get a little extra rest between each one but not a lot of break time overall. That way, Andy explained, you can "keep your time in the gym down but increase your strength by maximizing total intensity."
Full-Body Partner Workout
Equipment needed: A light- to medium-weight medicine ball.
Directions: Complete the short warmup. Do one set of each exercise, then repeat to complete two full circuits. (Note when there is a 30-second rest between sets.) Finish with a full-body cooldown like this one [3].
| Warmup: 2 Sets Per Move | Distance/Time |
|---|---|
| Jog | 10-20 yards |
| High skip | 10-20 yards |
| Lateral shuffle | 20-30 seconds |
| Walking lunge with twist and reach | 10-20 yards |
| Plank walkout | 20-30 seconds |
| Squat jumps | 20-30 seconds |
| Circuit | Reps/Time |
| Buddy squat and toss with medicine ball | 15 reps |
| Side-by-side plank with a rolling medicine ball | 1 minute, with a 30-second rest between sets |
| Alternating lunge jumps | 10 reps |
| Medicine ball sit-up with pass | 15 reps |
| You go, I go burpees | 10 reps, with a 30-second rest in between sets |
Keep reading to see how to do each exercise.
Warmup: Jog
- Jog forwards, landing softly on your feet.
- Continue for 10-20 yards. Repeat for two full sets.
- If you're short on space, you can jog in place for two sets of 20-30 seconds.
Warmup: Power Skip
- Step onto your right foot and hop into the air, raising your left knee and punching your right arm into the air.
- Land on your right foot, then step onto your left to hop, bringing your right knee up and punching with your left arm.
- Continue skipping in this pattern for 10-20 yards. Repeat for two full sets.
- If you're short on space, skip in place for 20-30 seconds.
Warmup: Lateral Shuffle
- Keeping a tight core and a soft bend in the knee, sit your hips back, and take a light sideways hop to the right.
- Reach your left hand toward your right foot, and touch the ground.
- Bring yourself back up and hop sideways to the left, reaching your right hand toward your left foot. Move quickly to intensify the cardio.
- This completes one rep. Continue for 20-30 seconds and repeat for two sets.
Warmup: Lunge With Reach
- Stand with your hands at your waist, and step forward with your left leg into a deep lunge. Increase the stretch by lifting your left arm overhead and reaching to the the right.
- Return to standing.
- Step forward with your right leg and repeat.
- Continue for 10-20 yards. Repeat for two full sets.
- If you're short on space, switch to reverse lunges and complete two sets of 20-30 seconds.
Warmup: Plank Walkout to Upward-Facing Dog
- Stand at the back of your mat and circle your arms out to the sides to reach toward the ceiling.
- Keeping your back straight, bend forward, hinging at your hips to bring your hands to the mat. This position brings length to the back of your legs. If your hamstrings are tight, bend your knees a bit to take tension off your muscles.
- Walk your hands forward, moving into a plank, and hold each step to stretch your calves a bit.
- Hold the plank for a few seconds.
- Walk your hands back to your feet until you are in another forward bend. Slowly roll up to standing, letting your head hang and keeping your neck relaxed. Straighten upright to complete one rep.
- Repeat for two sets of 20-30 seconds.
Warmup: Jump Squats
- Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
- Jump up as explosively as you can, reaching for the ceiling.
- When you land, lower back into the squat position to complete one rep.
- Repeat for two sets of 20-30 seconds.
Squat and Toss With a Medicine Ball
- Stand a few feet away from your partner, holding a soft-shell medicine ball at chest height.
- Both of you squat down until your butt is below your knees, then come up.
- Toss the ball to your partner.
- Repeat, tossing the ball back and forth, for 15 alternating reps.
Side-by-Side Plank With Medicine Ball Roll
- Set up a couple feet away from each other in high plank position, head to head.
- Hold the plank for 60 seconds, while rolling a medicine ball back and forth and alternating the arm that you use to catch and return the ball. Try not to shift your body much as you lift up off your hand to move the ball.
- Rest for 30 seconds, then repeat.
Alternating Lunge Jumps
"This exercise engages your legs, glutes, and core," Andy said. "For this movement, try to keep your partner going and on pace."
- Start in a lunge position with each knee at 90 degrees.
- Explosively push up out of the lunge, jumping in the air and switching your front foot with your back foot.
- Drop into a lunge with control, and repeat the movement with your opposite leg.
- Complete 10 reps on each leg.
Medicine Ball Sit-Up With Pass
This compound movement works your arms and abs.
- Sit in sit-up position with your feet facing each other and lower legs interlocked.
- Lower to the ground, either holding the ball to your chest or reaching it over your head.
- Do a sit-up, and pass or hand off the ball to your partner.
- Repeat, going up and down, passing the ball until each partner has passed 15 times.
You Go, I Go Burpee
Burpees work your whole body and pump your heart rate up.
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
- Rest while your partner does a burpee.
- Go back and forth until you've both completed 10 reps.
- Rest for 30 seconds, then repeat.
