5 Fun, Do-Anywhere Partner Exercises You’ll Love!
Fitness

5 Fun, Do-Anywhere Partner Exercises You’ll Love!

Posted

16 May 2016

comments
comments

When you need some motivation to exercise, find a buddy! Research shows that working out with a partner not only keeps your spirits high, but increases accountability and spurs you to better results. Double the fun, double the sweat!

Related Articles

Here are some creative partner exercises that will target all your major muscle groups. Use it as a warm-up by completing one set of each exercise, or as a full work-out by completing 3 sets of each exercise. Remember to always start with a warm-up to prepare your body for the exercises you are about to do, and finish off with a cool-down. Grab a friend and check out the bonus at the end!

Push-Ups_20160516-162708_1.jpg

Push-Ups

  1. Partner A lies down on the floor, with knees bent, and arms raised.
  2. Partner B to connect hands with A and maintain a plank position.
  3. B to perform a push-up by bending elbows and lowering body down. A to keep elbows locked.
  4. Perform 8-10 push-ups and switch.

Squat and Reach

  1. Partner A and B stand facing each other. Cross your arms in front of you and take a hold of each other’s hands.
  2. Both lower the body into a squat. Lean back and each open your right arm and reach to the back.
  3. Come back to standing and hold hands. Repeat by releasing the left arm.
  4. Complete 20 repetitions.

Two Story Plank

  1. Partner A holds a plank with arms fully extended. Make sure wrists are in line with shoulders. Keep core tight, back straight, and hips level. Feet can be a few inches apart.
  2. B to grab hold of A’s ankles with a firm grip and keep elbows locked. Lift one leg at a time and place on each of B’s shoulders. Keep core tight, back straight, and hips level.
  3. Hold this position for 30-45 seconds and switch.

Plank-_-Glute-Bridge_20160516-162705_1.jpg

Plank and Glute Bridge

  1. Partner A holds a plank with arms fully extended. Make sure wrists are in line with shoulders. Keep core tight, back straight, and hips level. Feet can be a few inches apart.
  2. B to lie on the floor perpendicular to A. B to place both feet on A, and raise arms towards the ceiling. B to lift hips off the floor and raise one leg in the air. Squeeze the glutes at the end of the movement. Complete 5 lifts with one leg, before switching to the other leg. Then exchange places.

Plank-_-Split-Squat_20160516-162706_1.jpg

Plank and Split Squat

  1. Partner A holds a plank with arms fully extended. Make sure wrists are in line with shoulders. Keep core tight, back straight, and hips level. Feet can be a few inches apart.
  2. B to stand about 2 feet away from A and place one foot on A’s back. B to lower body down, aim to get the back knee a couple of inches from the ground. Push back up to standing using the front leg. Complete 5 repetitions on each leg, then switch places.


pegaga

Tagged
0 Shares
YOU MIGHT BE INTERESTED IN..