Routine by Robin Ball BA, PTS and Meghan Burrows BSc, PTS, RTS
Teaming up with a friend for a partner workout not only creates a little friendly competition, it will also challenge you both to go beyond your comfort zones. Performing these unique exercises together will require you to literally support and push each other to crush those last few reps.
How to: Each partner performs every paired exercise for 30 seconds. Once you complete one paired exercise, move onto the next. Repeat all six paired exercises for a total of four rounds. Rest for 45-60 seconds between rounds to complete the workout effectively.
Dual Cross-Body Mountain Climber
Setup: Partner A gets into a high plank position, while Partner B places her feet on the back of Partner A with laces down and assumes a high plank position as well.
Action: Partner A holds the plank while Partner B draws the right knee to the left wrist and places it back on their partner’s upper back. Repeat with the left leg and continue alternating until the prescribed time is up. Switch positions in the next round.
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Advanced: Partner A can plank from the elbows for a greater challenge.
Modification: Partner A can plank from the knees if the core fatigues
Supported Lateral Shuffle
Setup: Both partners stand facing each other at approximately arm’s length, holding hands at chest level between them. Both partners assume a squat position and lean/sit their weight back.
Action: Keeping this position, both partners will move to the right in a lateral shuffle for the prescribed amount of time. Without breaking the stance, begin lateral shuffles to the left for the same prescribed time.
Advanced: Add resistance bands just above the knees to increase muscle recruitment in the hip adductors and glutes.
Setup: Both partners get into push-up position facing each other.
Action: At the same time, both partners bend their elbows and lower into a push-up, then press back up to the starting position. Pause at the top of each rep to give a low-five, alternating hands between push-ups.
Partner Knee Tap with Push-Up
Setup: Partner A begins in squat position with Partner B in high plank on the floor in front of her.
Action: Partner A will hold the squat. Partner B will tap one hand to Partner A’s opposite knee, return to the starting position, then perform a push-up. Partner B repeats on the other hand and knee, then performs a push-up. Repeat for all reps, then switch positions in the next round.
Modification: To make this move easier, skip the push-ups and just do knee taps from plank.
V-Sit Squat Jump
Setup: Partner A assumes a v-sit position on the floor with legs straight out with a slight bend, keeping a straight back. Partner B straddles Partner A’s legs.
Action: Simultaneously, Partner A will move legs laterally while Partner B squat jumps in between their legs. Partner B will then squat jump back to the initial position as Partner A moves their legs back into a v-sit. It is important to communicate the timing of this exercise and maintain attention throughout. Partner B must ensure they perform high squat jumps over Partner A’s legs.
Advanced: Partner B can do a tuck jump, or to increase intensity, both partners can speed up their movements.
Squat Plate Press
Setup: Partner A gets into squat position, arms extended out in front of their chest. Partner B gets into an upright engaged stance, holding a weight plate extended out in front of their chest. Partners position themselves far enough away from one another in order to pass and receive the weight plate.
Action: Partner B sits into a squat and passes the weight plate to Partner A. As Partner B remains in a squat position, Partner A stands with the weight plate and arms extended out in front of their chest. Partner A returns to the initial position, passing the plate back to Partner B.
Modification: Keep arms close to the body if the shoulders fatigue. Partners may also have to adjust to a closer stance.