Use this partner workout to have fun with a friend and maximize your workout efficiency!
- Burn more calories in less time
- Workout more muscles at one time
- Activate and challenge your core
- Workout anywhere (beach, park, workplace, vacation)
These 6 multi-movement exercises will give you both strong and toned bodies as both partners are always working. All you need is 2 bands and a buddy!
Perform as a circuit, 1 minute of each exercise, with a total of 3 Sets.
1. Reverse Woodchop with Bicep Curl
Stand parallel to your partner. The partner on the left stands with their left foot on the band. They will be bicep curling. Elbow stays in front of hip and shoulders stay level throughout the exercise.
Once the bicep curler is set up, the partner on the right steps to their right so that there is tension in the band when arms are extended in front of their inside knee. Pull straight up keeping the band between the 2 shoulders. Keep hips and shoulders square and control the lowering of the band to the starting point.
- After 1 minute, turn and face the opposite direction. The bicep curler is now curling with the opposite arm as is the woodchopper woodchopping on the opposite side.
- After 1 minute, switch roles (bicep curler is now woodchopping and vice versa)
2. Lunge with Rotation
Stand parallel to your partner in a lunge stance with outside foot forward. Grab the band with your outside hand, then place your inside hand directly over top. Extend arms out in front of you with a slight bend in elbows. Hands are just below shoulder height and in line with your nose and belly button (center line of the body). There should be no slack in the band. At the same time, both partners lunge down. Pull the band towards your outside shoulder. Return band to center line of the body. Stand up. Down, out, in, up. 1 minute, 3 sets.
3. Squat and Row
Loop one band through the other. Take a few steps back from each other. Squat and reach, then stand and pull. There should be no slack in the bands as you reach towards each other. Keep your chest up as you squat and squeeze your shoulder blades together (no shrug) as you row. 1 minute, 3 sets.
4. Straight Arm Pulldowns
Stand far enough apart that you feel tension in your bands as you hold your hands just in front of your thighs. Keeping your arms absolutely straight push straight back on your bands at the same time. Return to starting position. Keep your wrists straight and shoulders blades pulled slightly together so your shoulders don’t round forward. 1 minute, 3 sets.
5. Plank with Tap
Face each other in a plank position. Slowly lift and tap the same arm as your partner without letting your hips rotate. If this becomes too difficult to maintain proper posture in your plank, drop to your knees and continue. Click here to be sure you are setting your core properly. 1 minute, 3 sets.
That’s it, you’re done! Grab your friend, work colleague or spouse and give this workout a shot. Don’t forget to tell your partner how awesome they look. High fives all round!
Here are 3 ways to keep yourself accountable to your workouts and make the best use of your time:
- Make it convenient. Pre-pack your gym bag so you are always ready.
- Keep it simple (K.I.S.S.). It’s way easier to remember simple and repetitive moves.
- Start your own Support Group. Ask at least 2 or more other people to be your workout buddy, so if one can’t make it there are better odds that someone else can and your workout goes on!
Special thanks to Andrew Lawrence Photography
