Whether you work out regularly or hit the gym less often than you should, you can always spice things with a workout partner. Check out this routine and call a buddy to the gym to try it with you next time you workout.
1. Squat with Rotational Pass
Start by standing back-to-back with knees shoulder width apart. Squat down until your thighs are parallel to the floor and remai n in this position throughout the entire exercise. Start by passing a medicine ball from left to right, back and forth between you and your partner. With the ball moving in a clockwise direction, aim for 8 to 12 reps, then change directions and pass from right to left for another 8 to 12 reps.
2. Overhead Pass with Squat
Start in a standing position, back to back. One partner holds a medicine ball overhead to start, then both partners squat. At the bottom of the squat, pass the medicine ball to the other partner through your legs and return to a standing position where the first partner will get the ball back overhead. Perform this for 8 to 12 reps then switch directions so the other partner squats holding the ball.
3. Sit-Up Pass
Start laying down on your back with knees bent and ankles overlapping. One person holds a medicine ball overhead to start then both partners engage in a sit-up. At the top of the movement, pass the ball and return to starting position. Continue to alternate with the ball for 30 seconds.
4. Wheelbarrow Pushup with Squat
One partner begins on the floor in a full-plank with extended arms while the other partner stands at their feet and holds their ankles. Partner A begins to do a push-up keeping core tight while Partner B does a squat, making sure the knees do not pass the toes. Perform 8 to 12 reps then switch positions and repeat.
5. Reach and Touch Plank
Both partners will start on the floor in a plank position facing each other, arms extended. Take your right arm to reach across to your partner's opposite shoulder then return to full plank. Alternate arms and continue for 30 seconds.
6. Plank Hold and Jump
One person remains in the floor in a half plank for the duration of the exercise, elbows down. The other person will start standing on one side of their partner, laterally jump over to the other side and continue jumping back and forth. Make sure to have a soft landing and jump immediately after landing. Continue for 30 seconds, then switch positions.
Let me know if there's any way I can help you or your workout partner have a great workout! In addition to body fat testing, as a certified health coach, I can help you develop a full fitness plan to achieve the results you want. For a free consultation, contact me here!