Exercising with a partner can make workouts more enjoyable, motivating, and effective. Whether you’re looking to get fit with your significant other, a friend, or a workout buddy, these partner exercises will help you both achieve your fitness goals while having fun together. Here’s a list of weekly workouts you can do as a couple, along with a brief summary of each.
Week 1: Full Body Strength Training
Workout 1: Partner Squats and Push-Ups
• Partner Squats: Stand facing each other, holding each other’s forearms. Squat down together, keeping your back straight and knees behind your toes. Push up together.
• Push-Ups: Perform push-ups facing each other. High-five each other with your right hand after each push-up, then switch to the left hand.
Workout 2: Medicine Ball Pass and Lunges
• Medicine Ball Pass: Stand back-to-back, one partner holding a medicine ball. Twist to pass the ball to your partner, who twists to the other side to receive it. Continue passing the ball around.
• Lunges: Face each other and perform lunges. As you lunge, pass the medicine ball to your partner. Switch legs and repeat.
Week 2: Cardio and Core
Workout 1: High-Intensity Interval Training (HIIT)
• Burpees and Jumping Jacks: One partner does burpees while the other does jumping jacks. Switch every minute for a total of 20 minutes.
• Partner Plank: Both partners hold a plank position facing each other. High-five with opposite hands while maintaining the plank.
Workout 2: Core Circuit
• Russian Twists: Sit back-to-back, feet elevated. Pass a medicine ball to each other, twisting from side to side.
• Leg Throws: One partner lies on their back while the other stands at their head. The lying partner grabs the standing partner’s ankles and raises their legs. The standing partner pushes the legs down in different directions, and the lying partner resists without letting their legs touch the ground.
Week 3: Upper Body Strength Training
Workout 1: Resistance Band Row and Press
• Partner Row: Stand facing each other, holding a resistance band. One partner pulls the band towards their chest while the other provides resistance. Switch after 12-15 reps.
• Chest Press: Sit back-to-back with a resistance band looped around both of you. Press forward while your partner provides resistance.
Workout 2: Push and Pull
• Push-Up with Shoulder Tap: Perform push-ups facing each other. Tap each other’s shoulder with the opposite hand after each push-up.
• Standing Rows: Use a resistance band or a towel. Face each other, each holding one end of the band or towel. Perform rows simultaneously.
Week 4: Lower Body Strength Training
Workout 1: Squats and Lunges
• Squat with Medicine Ball Pass: Stand facing each other. Perform a squat and pass the medicine ball to your partner at the bottom of the squat. Stand up and repeat.
• Alternating Lunges: Stand side by side, holding hands or a resistance band. Perform alternating lunges, making sure to lunge with opposite legs to maintain balance.
Workout 2: Glute Bridges and Leg Press
• Partner Glute Bridge: One partner lies on their back with knees bent and feet on the floor. The other partner stands with feet on the lying partner’s hips, providing resistance. The lying partner lifts their hips into a bridge.
• Leg Press: Lie on your back with your feet on your partner’s hands. Your partner provides resistance while you press against their hands with your legs.
Week 5: Flexibility and Balance
Workout 1: Partner Yoga
• Double Downward Dog: Both partners perform a downward dog, with one partner’s feet resting on the other’s lower back for a deeper stretch.
• Partner Tree Pose: Stand side by side, arms around each other’s waist for support. Perform the tree pose by placing the sole of your foot on your inner thigh or calf, and balance together.
Workout 2: Dynamic Stretching
• Seated Forward Bend: Sit facing each other with legs extended. Hold hands and gently pull each other forward for a deeper stretch.
• Standing Quad Stretch: Stand facing each other, holding each other’s shoulders for support. Lift one foot to your buttocks, holding it with your hand to stretch your quad. Switch legs and repeat.
Week 6: Fun and Games
Workout 1: Partner Sports
• Tennis or Badminton: Engage in a fun game of tennis or badminton. It’s a great cardio workout and improves coordination.
• Basketball: Play a game of one-on-one or practice shooting hoops together.
Workout 2: Dance Workout
• Dance Class: Attend a dance class together, such as Zumba, salsa, or hip-hop. It’s a fun way to get moving and bond with your partner.
• Freestyle Dance: Create a playlist of your favorite songs and have a dance-off in your living room.
By mixing up your workouts and keeping them varied and engaging, you can stay motivated and enjoy your fitness journey together. Remember to always warm up before starting and cool down after finishing your workouts to prevent injury and aid recovery. Happy training!
The Urban Leadership Network
The Urban Leadership Network 