Working out solo can get a little boring. If you want to make your next gym day more fun and exciting, why not grab a buddy and go for a partner workout? A partner workout is a great way to motivate yourself and your friends to stay fit.
Not only does it make the whole experience more fun, but it also helps you both push past any mental blocks during your workouts. Plus, having someone else there can help keep you accountable and on track with your fitness goals!
Countless exercises can be done in pairs - from HIIT circuits to strength training moves. Here are 10 kick-ass partner exercises you and your gym buddy can do together on your next gym day.
Each exercise will target different muscle groups while pushing you further than before! With these exercises, not only will you get an effective workout, but you will also create some fantastic memories along the way!
10 Kick-Ass Partner Exercises for Your Next Gym Day
Working out with someone can not only help to motivate you and push you harder, but it can also make the gym more enjoyable! Check out these ten partner exercises to make you feel stronger and more motivated.
All partner exercises are tailored to tone your body, improve cardio performance, and help strengthen different muscle groups. So pick a partner and get ready to sweat - these partner exercises which are kick-ass while investing in a pre-workout powder!
1. Partner Squats
Partner squats are a great way to work your legs, glutes, and core together. This exercise provides both of you with the benefits of traditional squatting while getting some extra support from one another!
Partner squats are a great way to build strength and push one another during your workout. Having a partner alongside you can challenge each other to keep the pace and add extra weight or repetitions to make it more successful.
How to Do It?
- Stand side by side with your partner.
- Lower into a squat together while keeping your chests up, back straight, and abs engaged.
- When you reach the bottom of the squat position, drive through your feet to stand up again.
- Do three sets of 8-10 reps for an effective lower-body workout or as tolerated
2. Medicine Ball Overhead Throws
Medicine ball overhead throws effectively strengthen your core, shoulders, arms, and back. Pick a light medicine ball and do basic throw-and-catch movements like forwards, backward throws, or side-to-side passes. This helps you develop coordination, endurance, strength, and control.
Get more advanced with higher weights and throw over your head for greater intensity. This exercise also fires up your lower and upper body muscles in one dynamic motion - the perfect way to maximize effectiveness quickly! Plus, it's way more fun than doing crunches or planks for 30 minutes!
How to Do It?
- Face each other with your feet shoulder-width apart.
- Hold a medicine ball at chest level and press it overhead toward your partner.
- They will catch the ball and then press it back to you.
- Do three sets of 10 reps for maximum benefits!
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3. Wheelbarrow Races
Wheelbarrow races are a fun and exciting activity. They are an excellent way to add some extra fun to outdoor activities, requiring only two players ready to race.
Each partner gets into the spirit of the race, with cheers from the sidelines as the partners move together across the course. The feeling of accomplishment and the fun you will have when you cross the finish line is unbeatable! It can be as competitive or relaxed as desired; it's a great way to boost energy and bring people together.
How to Do It?
- Have one partner start in a standard push-up position while the other takes their ankles held tightly by their hands.
- On "Go," they will walk their feet forward while the other pushes them along.
- After a certain distance or time, switch positions and keep going!
- Do three races for some profound core strength benefits.
4. Partner Resistance Band Squats
Partner resistance band squats are a great way to incorporate light resistance while partaking in squat exercises. It's beneficial for beginners and experienced exercisers, as it works your glutes, quads, and hamstrings.
How to Do It?
- Attach a resistance band to your thighs and stand with your partner.
- Next, lower into a squat together while keeping the band on throughout the entire exercise.
- Drive through your feet to stand back up again at the top. Do three sets of 8-10 reps for an intense leg workout!
5. Partner Lunges
Partner lunges are an excellent exercise for people who want to work out with a friend or even challenge themselves. This exercise focuses on strengthening both legs and balancing oneself once performing the lunge. This exercise works your quads, glutes, and hamstrings together for maximum muscle-building benefits.
How to Do It?
- Stand with your feet shoulder-width apart.
- Step forward with one foot and lower into a lunge while keeping your chest up.
- Push off the front leg to come back to standing and switch legs.
- Do three sets of 8-10 reps on each side for a fantastic leg day!
6. Plank Pass
Plank pass is an effective full-body exercise that can be done almost anywhere. Working your core and arms, this exercise starts with one person in a plank position while the other extends an arm underneath the partner's body. The challenge created by completing a plank pass cannot be overstated it requires intense concentration and strong muscles to hold proper form throughout the exercise.
This makes it an excellent choice for those seeking an efficient yet challenging workout routine. The plank pass is excellent for strengthening your core muscles while working on coordination and balance between you two!
How to Do It?
- Get into a plank position facing each other and extend one arm underneath the opposing partner's body.
- Reach over to the other side and repeat with the opposite arm.
- Do three sets of 10 reps for an intense core workout!
7. Partner Burpees
Partner burpees are an excellent way to challenge yourself and your workout buddy simultaneously. Whether you're just getting started with fitness or are a seasoned athlete, this exercise can increase your overall fitness level and add fun to your routine.
This exercise is perfect for increasing your heart rate while working for multiple muscle groups!
How to Do It?
- Stand facing each other with your feet shoulder-width apart.
- Drop into a plank position together and then jump back up to standing.
- Finally, jump together and reach for the sky with both arms extended overhead.
- Repeat for an excellent cardio session!
Related Article: How to Do a Burpee - Benefits, Muscles Worked, Variations & Tips
8. Partner Bicycle Crunch
Partner bicycle crunches are a fun way to get in some excellent ab work by teaming up with a buddy. It's an effective abdominal exercise and a great way to motivate each other while bonding with your friend. The partner bicycle crunch is a great core exercise that adds an extra challenge with the help of your workout buddy!
How to Do It?
- Lock your legs and ankles down with your partner.
- Now lie down on the floor with your partner opposite you.
- Sit up simultaneously and perform a crunch.
- Do 2-3 sets, 15 reps each.
9. Partner Push-Ups
Partner push-ups are a great way to get fit and have fun. Two people work together to perform each push-up, making it an entertaining and engaging exercise experience. They share the same space and help motivate each other with words of encouragement or friendly competition. Partner Push-ups will work your chest, shoulders, triceps, and core muscles.
How to Do It?
- Get into a plank position facing each other with hands on the ground slightly wider than shoulder-width apart.
- Lower together until your chests almost touch the floor before pushing back up.
- Do three sets of 10 reps for an excellent upper-body workout!
10. Partner Wall Sits
Partner wall sits are an effective workout that can be done with exercise partners of any fitness level. The exercise is simple: one partner stands against the wall while the other puts their back on their partner's back and lifts themselves off the ground while doing squats. This excellent two-person routine works for all the major muscle groups and helps improve strength, balance, coordination, and mobility.
Modifications can be made to increase or decrease difficulty levels by changing the time held in this position or the weight used for different results.
How to Do It?
- Stand joining your backs and your feet hip-width apart.
- Bend your knees and slide your backs against a wall until you form right angles at both hips and knees.
- Hold the position for 30-60 seconds and repeat for 3 sets to feel the burn!
Related Article: How to Do Wall Sit Exercise - Correct Form, Benefits & Variations
Working out with a partner is a great way to stay motivated and reach your fitness goals faster. Give some of these partners exercises a try next time you hit the gym! Have fun and get fit while bonding with your workout buddy. Try consuming post-workout powder,too, for the best results!
FAQs
1. Do you need any equipment for partner exercises?
No equipment is required for most partner exercises; however, some may be more effective with dumbbells or resistance bands, depending on your fitness level.
2. Are there any partner exercises that can be done at home?
Yes! Many exercises mentioned above can be performed at home without additional equipment, such as Plank Pass, Partner Burpees, and Wall Sits.
3. Are there any partner exercises that can be used in CrossFit training?
Yes! Partner Lunges and Partner Push-Ups are great for building strength and endurance, making them perfect for a CrossFit workout. In addition, Plank Pass is excellent for core strengthening as well.
The Bottom Line
Working out with a partner is an effective and fun way to reach your fitness goals. Partner exercises can be done with minimal equipment, at home, or in the gym, and are great for building strength, endurance, balance, coordination, and mobility. They can reignite your motivation and spark friendly competition, allowing you to reach even greater heights!
Multiple partner exercises include push ups, burpees, lunges, bicycle crunches, wall sits, wheelbarrow races, plank pass, squats, and others. Partner exercises make you stronger and more agile simultaneously, so why not start with some kick-ass movements?
Give 'em your best shot - sometimes, having someone else there to push you along is all the motivation you need. So grab a workout buddy, break a sweat, and prove that two (bodies) are better than one!
