Want a way to double the enjoyment of your workout? Double the participants! While solitary sweat sessions have their place, enlisting the camaraderie of a friend can offer an extra boost of motivation for your exercise efforts.
“Working out with a partner can help encourage, motivate, and push you past your comfort zone as you both work toward a goal together,” says Cassandra Colosimo, studio classes instructor at Life Time Woodbridge in Vaughan, Ontario.
Colosimo and fellow Life Time Woodbridge Master Trainer Maral Habibi partnered up to develop this bodyweight circuit. “The workout is focused on building full-body strength, targeting all muscle groups efficiently and effectively to promote muscle growth while also improving endurance,” says Colosimo.
Get with a friend and tackle this routine indoors, outdoors, or wherever you have the space — all you need is your body and a buddy.
- Do four rounds of each set of movements.
- Perform each move for 30 seconds.
- Take 30 seconds of rest between each movement.
- Take one minute of rest between each round.
Squat Hold and Jump Lunge
While one partner maintains a squat hold position, the other partner will go through a jump lunge sequence, with partners then switching moves.
- For the squat hold: Stand with your feet shoulder width apart. Bend your knees and hips to squat down until your highs are about parallel to the floor (or as far as your range of motion will allow); sit back in your heels and maintain a strong posture while facing forward with your arms out straight in front of you. Hold.
- For the jump lunge: Stand in a split stance, one leg forward, with both knees softly bent. Bend both knees to lower into a split squat, being careful not to let your front knee go past your toes. When your back knee is a few inches above the ground, immediately push off your front foot as you lift your back foot to jump. In midair, switch your feet so that your opposite leg is now in front. Continue to repeat, alternating legs.
Wall Sit and Plank Shoulder Taps
This combo of moves requires that one partner truly support the other.
- For the wall sit: Find a sturdy wall and lower into a supported squat position with your upper back against the walls and thighs parallel to the floor. Hold.
- For the Plank Shoulder Taps: From all fours, step your feet back onto the thighs of your partner. When you are safely in position, with legs and arms straight and ankles held by your partner for additional support, engage the core and begin tapping your shoulder one at a time with your opposite hand. Alternate sides, maintaining a strong core to avoid swaying from side to side as you tap.
- Switch positions.
Mountain Climbers and Side Shuffles
While one partner completes mountain climbers, the other partner will do side shuffles.
- For the mountain climbers: Get into a high plank position on the ground with your hands planted under your shoulders. Keeping your back straight, flex one foot to drive that knee toward your chest, keeping your other foot on the ground. Return your raised foot backward, driving the opposite knee toward your chest. Continue alternating feet as quickly as possible.
- For the side shuffles: Pick a point A and a point B spaced about several yards apart. Stand sideways at point A with your feet slightly wider than shoulder width apart, your knees bent into a one-quarter-squat position, your core strong, and chest and eyes up. While maintaining this position, begin to shuffle toward point B. Maintain wide feet throughout and do not allow your heels to click together or feet to crossover. Repeat facing the opposite direction.
Partner Hop-Overs into Burpees
While one partner performs burpees, the other holds a plank position.
- One partner will assume a low plank position, resting on their forearms.
- While your partner holds the plank, jump laterally over your partner’s back. Once landed, immediately squat down and place your hands on the floor, about shoulder width apart. Keeping your arms extended, jump your legs back to land in a plank position. Jump your feet forward to return to the squat before returning to standing. Jump back over your partner again and assume the low plank position.
- Hold the plank while your partner performs their burpee.
- Sit on the ground facing one another, spaced far enough apart so your feet outstretched won’t touch.
- Place your hands flat on the ground near your hips, then lift your chest and legs so your body forms a “V” shape.
- Keeping your feet elevated and core strong, begin in and out kicks (bending and straightening the legs). Alternate doing so slightly to the left and to the right as your partner does the same on the opposite sides.