10 Partner Workouts

by Sandy Sanders 6

With February being the “month of love,” why not show yourself some love and bring a friend along for the ride (actually, it’s best if you can find a friend for this particular workout), for this fun 30 minute partner workout! There’s no equipment involved, and minimal space needed.

I did this workout with two of my boot camp classes and the feedback was, “That was different, and FUN!”

For a little variety in your workout routine, and to keep your partner on track with his/ her workout commitment, feel free to do this workout Monday/Wednesday/Friday, and use Tuesday/Thursday as pure cardio days. On Saturday, the warm up and partnered portion can be done two times through to turn this 30 minute workout into a one hour workout. Sunday can be a rest day.

So grab a friend and have fun!

OVERVIEW

Warm Up:
2 minutes: Jog in place or lap run.
30 seconds: Jumping jacks. Single or side step jacks.
30 seconds: Mountain climbers.
30 seconds: High knee march or jog in place.
30 seconds: Butt kicks march or jog in place.
15 seconds: Arm circles forward.
15 seconds: Arm circles backward.
30 seconds: Mummy kicks.

Workout:
Do each workout for 2 minutes, after 1 minute switch positions.

Cool Down:
Stretch for 4 minutes.

PARTNER WORKOUT

Plank with Step Over

Sandy Sanders - Plank Step

  • Partner 1: Hold the high plank (wheelbarrow position) or forearm plank position
  • Partner 2: Step over Partner 1’s legs.

Challenge: Jump over Partner 1’s legs upon landing go into either a squat position, or go right into a burpee.

Wheelbarrow Squats

Sandy Sanders - Wheelbarrow Squat

  • Partner 1: Hold the high plank/wheelbarrow position.
  • Partner 2: Hold Partner 1’s legs, squat, and stand — which forces Partner 1 to do push-ups.

Tip: Keep feet shoulder width apart and turned slightly outwards. Squat straight down and never bend forward at the waist. Your upper body should be upright.

Under/Over

Sandy Sanders - Under Over

  • Partner 1: Place hands and feet on the floor in the downward dog position.
  • Partner 2: Low crawl beneath Partner 1’s downward dog.
  • Partner 1: Lower to either high plank or low push-up plank position.
  • Partner 2: Step or jump over Partner 1’s legs.

Challenge: Jump over Partner 1’s legs upon landing. Go into either a squat position or go right into a burpee.

Squats with Alternating Crescent Kick

Sandy Sanders - Squat Alt Crescent Kicks

  • Partner 1: Squat with both arms extended outward.
  • Parter 2: Crescent kick right foot to right side over Partner 1’s outstretched arms.
  • Partner 1: Stand then squat down with both arms extended outward.
  • Partner 2: Crescent kick left foot to left side over Partner 1’s outstretched arms.

Partner Pull-ups

Sandy Sanders - Partner Pull-Up

  • Partner 1: Lay on back with knees bent and feet flat on floor.
  • Partner 2: Extend right hand to Partner 1’s left hand. Both partners hold on by grabbing forearms and locking hold. Partner 2 continues to lift Partner 1 up to a standing position, and back down to a laying position continuously for 30 secs, then switch arms being gripped and continue single partner pull-up and lower.

Challenge: Use single hands only and Partner 1 does not use their free hand to push off from floor.

Roll-up High 10

Sandy Sanders - Roll Up High 10

  • Partner 1 : Lay back with feet in the air and roll into a standing position to “high 10″ (high 5 with both hands at the same time) Partner 2.
  • Partner 2: Stand with feet shoulder width apart in semi-squat position.

Challenge: Partner 1 does not use hands to push off from the floor to come to a standing position

Lateral Push-up with Leap Frogs

Sandy Sanders - Lateral Leap Frog

  • Partner 1: Go down into low push-up position.
  • Partner 2: Step or jump over Partner 1’s legs, then immediately go into low plank/push-up position and wait for Partner 1 to jump/step over Partner 2.
  • Partner 1: Raise into high plank/push-up position, then stand and step/ jump over Partner 2’s legs. Immediately go into low plank/push-up position, and wait for Partner 2 to jump/step over Partner 1.
  • Repeat lateral leap.

Tricep Dips with Step or Jump Over and Step Back

Sandy Sanders - Tricep step over step back

  • Partner 1: Both hands flat on the floor, shoulder width apart, fingers resting forward. One leg extended straight and forward. Bend both elbows at the same time into tricep dip.
  • Partner 2: Step or jump over extended leg.
  • Partner 1: Straighten both elbows, then bend both elbows at the same time into tricep dip.
  • Partner 2: Step or jump back over extended leg. Repeat with same leg extended for 30 seconds, then Partner 1 extends other leg and continues dips for 30 more seconds.

Scissor Open-Close with Step or Jump Over

Sandy Sanders - Scissors Open Close Step Over

  • Partner 1: Lay on back with hands on floor at sides or beneath bottom. Head and feet lifted 6 inches from floor. Scissor open legs and hold.
  • Partner 2: Step or jump over each of Partner 1’s legs.
  • Partner 1: Closes legs, keeping head and feet raised 6 inches from floor.
  • Partner 2: Step or jump over Partner 1’s closed legs.

Push-up With Cross High Fives
Sandy Sanders - Push Up with Cross High 5

  • Both partners face each other and synchronize push-ups. Upon each up, partners hold high plank position and high five opposite hand to opposite hand, both right and left. Repeat push up.

Sandy Sanders is an avid fitness enthusiast and trainer, a mother of two, and a woman fueled by her desire to live life without regrets. “There are two types of regrets in life — regretting having done something and regretting having not done something…” more »