Sports & Activities
Partner Workout: Five Exercises to Do With a Partner
Grab a buddy and take on this high-intensity partner series!
“When you’re doing a partner workout, you’re held responsible,” Kayla Kovall, DICK’S Sporting Goods employee and fitness trainer says. “It’s motivating and you can push each other. [I always think] I don’t want to let my partner down, so I'm going to work harder.”
Kovall shared these effective and challenging exercises with Pro Tips so that you can try them for a welcome changeup to your regular routine.
Remember: Stay within your limits, modifying when necessary — or intensifying, if you’re ready for a challenge! Most of all, make sure to breathe and have fun!
1. PARTNER “WALL” BALL PASS
TARGETS: Legs, Glutes and Shoulders
Start by standing face to face, about two feet apart.
Partner A: Choose a 5- to 10-pound medicine ball (or heavier if you feel up for a challenge!).
Stand up tall with feet hips-width apart. Hold the ball in front of your chest. Sit all of your weight back into your heels. Keeping your head and chest up, complete a full squat. Try not to let the weight of the ball pull your chest toward the ground. Avoid lifting your heels off the ground in the squat.
As you come up out of the squat, throw the ball up and over to Partner B. The ball should make an arch, not a straight pass.
Partner B: Repeat the squat and pass.
Perform as many reps as you can in one minute.
Repeat 3 rounds, resting 30 seconds to one minute between each round.
2. PARTNER PUSH-UPS
TARGETS: Chest and Triceps
Partners start in high plank position, facing one another. Both partners perform a push-up at the same time. To modify this exercise, drop one or both knees to the ground.
When fully extended at the top, slap opposite hands. Switch hands the next time you come to the top of the push-up.
Perform 10 to 15 reps, up to three rounds, resting 30 seconds to one minute between rounds.
3. PARTNER PLANK | PARTNER SIT-UPS
Partner A: Start in sit-up position.
Partner B: Set up in high plank position holding Partner A’s feet. Avoid lowering your hips or arching your back. Look down toward your hands or at your partner’s feet so that your neck is aligned with your spine. Modify by dropping your knees to the ground.
Partner A performs sit-ups, while Partner B holds high plank.
Perform as many reps as you can in one minute. Switch.
Repeat three rounds, resting 30 seconds to one minute between each round.
4. PARTNER PLANK | PARTNER BURPEES
Partner A: Hold low plank on your elbows. Avoid lowering your hips or arching your back. Look down toward your hands or at your partner’s feet so that your neck is aligned with your spine. You can modify this exercise by dropping your knees to the ground.
Partner B: Perform a burpee and jump over Partner A. Repeat. You can modify this part by stepping over Parter A, rather than jumping.
Switch after 30 seconds. For more of a challenge, switch after one minute.
5. PARTNER MEDICINE BALL PASS
Choose a 5- to 10-pound medicine ball.
Sit back-to-back with bent knees and pass the medicine ball left-to-right for 10-15 reps. Reverse right-to-left for 10 to 15 reps.
Repeat up to three rounds, resting 30 seconds to one minute between each round.
Over time, as you and your partner become more comfortable with the exercises, try adding in an extra round, more weight or decreasing your rest time between rounds. Think of it this way — you’re about to have double the workout motivation and double the fun. You got this!