First and foremost…

 Make sure you get warmed up properly!

A warm-up prepares the body for your exercise session. 

Warming up helps:

• Gets the heart pumping and the blood flowing. 
• Warm up the muscles to encourage blood flow. 
• Promote oxygen uptake in the muscles, 
• Enhancing your workout performance.

Try to aim for a warm-up session between 5-10 minutes.

You can jog on the spot, jump rope, or do a combination of different light exercises to get your blood pumping and your muscles loose.

Once your warm-up is complete, you are ready to get started! 

Are you ready?  Here are our 5 partner workouts:

#1 Back-to-Back Squats

Purpose of the exercise

The great thing about squats is that it helps build the muscles needed for our everyday tasks, namely our major muscles of the legs, including the quadriceps, hamstrings, and glutes. 

Thus, it’s important to work on these muscles and to maintain the mobility in the knee and hip joints.

Doing this with a partner can further up the difficulty, which might be just the inspiration you need! Communication is key though, so keep talking to each other to prevent falling:

1. Face back to back with your workout partner.
2. Position your feet hip-width apart.
3. Lean onto each other’s backs. Go slow here! Don’t rush into the movement.
4. Use the support of your buddy to slowly lower into a squat. This is where communication is of utmost importance. The squat must be performed at the same time.
5. As you squat, slowly bend your knees. Try to avoid the knees turning outward or from tracking over your big toes.
6. Stop when your thighs are approximately parallel to the floor.
7. Slowly push back up through your heels into the start position. Again, communication is important here! Do the movement together.
8. Perform 10 repetitions for 2-3 sets.

Tips: You and your partner can hold the squat at the bottom point for up to 10 seconds to challenge yourselves even further. 

For an easier variation, face each other and hold hands. Lean back into a squat this way instead. Make sure you both have a good grip, so no one falls backward.

#2 Medicine Ball Russian Twists

Purpose of the exercise

If you don’t have a medicine ball, don’t panic! 

You can use a regular weight, a soccer ball, or even a yoga block.

Do take note that the heavier the object is, the harder the exercise will be.

Russian twists work your oblique muscles, part of your abdominals. These muscles are responsible for twisting your midsection. A strong core helps to build a strong foundation and can help protect the spine. This exercise involves passing a weight or object from you to your partner:

1. Sit on a mat or a comfortable surface. You and your partner should have your backs facing each other with your knees bent and both feet flat on the floor.
2. Hold a medicine ball in both hands in front of you. Lift your feet slightly off the ground. Your knees can remain slightly bent.
3. Without moving your legs, twist to one side and pass the object to your partner behind you (they will twist to the same side to receive the medicine ball or object).
4. Your partner takes the medicine ball or object from your hands.
5. They then turn to face their front, and then turn to the opposite side to hand you the ball.
6. You twist to the same side and receive the ball.
7. Continue to do this for 10-12 repetitions for 2 sets.

Tips: Extending your legs straight is a more challenging core workout.

#3 The Helping Hand Exercise

Purpose of the exercise

Sometimes you just need a little help from your friends! And that is what the helping hand exercise is all about.

It is a full body workout. You use your upper body during your partner’s turn. During your turn, you use your core and legs.

1. Start standing tall holding the opposite hand of your partner, with your feet hip-width apart.
2. Keeping your grip within your partner’s, slowly squat down as far as you comfortably can. (This part is where your legs and glutes are working!)
3. Touch your buttocks to the ground.
4. Maintain control and slowly lean your back all the way down to the floor. (Feel your core burn!)
5. Carefully rise back up to the start position in the same way.
6. Now it’s your partner’s turn.
7. Your partner starts at step 2 and proceeds through the movement in the same way.
8. Continue to alternate. Do 10 each for 2-3 sets.

Tips: If you find it tough to get all the way down to the ground via a squat, slowly sit down on the ground however you see fit. 

If you feel a strain on your back muscles, take a break. You want to be using your abdominals, not your back.

#4 Squat and Push Up

Purpose of this exercise:

Are your legs burning? Good, that means you’re working out! 

Take breaks if you need to, or alternate each strengthening exercise with a minute or more of cardio. Doing this, you have your own DIY HIIT workout, or High-Intensity Interval Training workout, which burns tons of calories and fat. 

Our next squat exercise includes a push-up, working your chest and shoulder muscles as well.

1. Your partner should position themselves in a high plank. Their hands should be directly under their shoulders and their legs should be straight back.
2. This is where you come in. Grab onto your partner’s ankles and carefully pick them up off the ground. Stand tall with your feet hip-width apart.
3. Let your buddy know you are about to lower into a squat. Then, as you squat down, they bend their elbows and come into a low push-up position.
4. As you straighten back up, they push back up into a high plank.
5. Perform this exercise 10-12 times. Then, switch spots. Do 2-3 sets each way.

Tips: To challenge yourself and your partner further, the person performing the push-up can have their feet up on their friend’s shoulders. 

For an easier variation, swap between knee push-ups and regular or jump squats.

 

#5 Side Plank High Fives

Purpose of this exercise:

Side Plank High Fives target the entire abdominal muscle group. Building strength in these muscles can help protect your low back and ward off back pain.

1. Start in a high plank, with your hands directly under your shoulders and your legs straight back. Position yourself right beside your partner, who is also in a high plank.
2. Shift your weight into one hand and unfold out into a side plank facing away from your partner. The hand you aren’t balancing on should stretch up towards the ceiling. Make sure your hip stays high and your body straight. 
3. Tighten your core. Hold here for about 5 seconds.
4. Slowly return back to a full high plank.
5. Then, rotate to face your partner in another side plank.
6. High five your partner with your free hand!
7. Continue to alternate sides for 10 rounds and 2-3 sets.

Tips: For an easier variation, you can perform the high plank and side planks from your forearms and knees.

If you are still unmotivated about staying fit, we’ve got just the thing to help accelerate your workout routines and get you the results you desire: 

 

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