Partner Workout

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Workouts & programs

Partner Workout

Get a total body workout, with an emphasis on the core, while training with a friend, partner or workout buddy. Some of the exercises require each individual to work together while other exercises can be done as a competition to see who can do the exercise the fastest, who can perform the most repetitions or who can hold the position the longest.

WARM-UP

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Front Plank

You and your partner should be on the ground facing each-other. The goal is to see who can last the longest in holding the position. Be sure to maintain good form with your hips as high as your shoulders and keep your spine straight. Continue to breathe throughout the duration of the exercise. Rest 30 seconds and repeat.

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Side Plank with Straight Leg

You and your partner should be on the ground facing each-other. The goal is to see who can last the longest in holding the position. Be sure to maintain good form with your hips stable and your shoulders stacked in line over one another. Continue to breathe throughout the duration of the exercise. Rest for 30 seconds before switching sides. Perform 2-3 sets on each side.

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V-ups

You and your partner should be sitting next to one another. See who can hold the position for the longest period of time. Make sure to maintain good form with your chest lifted towards the ceiling and keep a straight spine throughout the duration of the exercise. Rest for 45-60 seconds. Repeat for 2-3 sets.

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Frequency:

When beginning the workout program start with 1-2 sets per exercise, resting approximately 30-60 seconds between each exercise. The program can be done by performing the recommended number of sets for each exercise before moving on to the next.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit

WORKOUT

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V Sit Partner Rotations with Medicine Ball

As you sit back-to-back with your partner, increase your abdominal strength by using your body as the resistance – DO NOT push against your partner. Perform 8-12 repetitions, then rest for 45-60 seconds.

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Standing Cable Rotation

One partner should hold one end of a resistance tube to create the base of rotation and stand to the left of the other partner who is holding the other end of the tube in both hands. The person doing the exercise should rotate to his or her right while the other partner should stand stable. As both partners hold on to the resistance tubing, it will create a strength exercise for each individual.

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Medicine Ball Lunge to Chest Pass

Standing facing your partner, make sure each of you is familiar with the medicine ball so that you know the weight and the feel of the surface. Be sure to keep your feet pressed into the ground while bracing your core to ensure a solid, stable platform. Keep your hands up at shoulder height to properly catch and decelerate the ball when it is thrown to you. Do 6-10 repetitions, then rest for 45-60 seconds and repeat for 2-3 sets. Once you feel comfortable throwing and catching the medicine ball, you can get your lower body more involved by performing the lunge-to-chest pass which requires you to step into a forward lunge as you throw the ball.

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Inverted Flyers

Stand facing your training partner. Each individual should balance on the left leg, as you bend forward on your left leg, extend your right leg behind you while reaching your right hand towards your partner to slap a high-five. Perform for 8-10 repetitions on each leg, rest for 30-45 seconds, and then perform 2-3 repetitions.

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Partner Standing Row with Resistance Tubing

Take 2 resistance bands and loop them together (pictured), or take one resistance band and loop it around your back so that your partner can grab both handles while facing you (not pictured). The partner holding on to the handles should sink back into his or her hips and keep the feet pressed into the ground to create a stable base of support. To increase the level of difficulty drop into a squat as you extend your arms and stand up by pressing your feet into the floor while simultaneously pulling the handles to your chest. Perform 12-15 repetitions then rest for 45-60 seconds. Repeat 2-3 times.

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Overhead Medicine Ball Throws

When throwing the medicine ball towards your partner use your elbows to aim the ball, point your elbows towards your partner and follow-through with the throw. Keep your abdominals braced and feet pressed into the ground to activate the core during the throws. Throw the medicine ball then place your hands in a ready position to wait for your partner to throw the ball back. Perform 6-10 throws, then rest for 45-60 seconds. Do 2-3 sets.

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Agility Ladder: Lateral Shuffle

If you have access to an agility ladder you can add some cardiovascular exercise to this program. You and your partner can compete to see who can run through the ladder the quickest, or without touching the sides of the ladder. Perform each exercise for 3-5 repetitions by running through the ladder, then walking back to the beginning. Rest for 45-60 seconds then do another set of 3-5 reps for a total of 2 sets for each exercise.

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Frequency:

When beginning the workout program start with 1-2 sets per exercise, resting approximately 30-60 seconds between each exercise. The program can be done by performing the recommended number of sets for each exercise before moving on to the next.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit

COOLDOWN

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Cobra

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

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Downward-facing Dog

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

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Frequency:

When beginning the workout program start with 1-2 sets per exercise, resting approximately 30-60 seconds between each exercise. The program can be done by performing the recommended number of sets for each exercise before moving on to the next.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit

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