Workouts can be more fun when you have a partner with you. It can be your significant other or a friend; you both serve as each other’s support system, and you get more out of your workouts. Working out with a partner helps you reach your fitness goals, makes your workouts more effective, and strengthens your relationship with your workout buddy.
This article will explore some effective exercises that require working out with a partner.
Seven Exercises You Can Do With A Workout Partner
Here are some simple exercises you can perform with a partner:
1) Pushup Reach
Pushups are one of the most effective upper body exercises. They primarily target your chest and triceps and activate parts of your shoulders. Pushups are typically performed as a solo exercise, but you can make it more fun by adding a high five with your partner in between reps.
To perform this pushup variation:
- Get into the starting plank position with your head facing your partner’s head. Remember to keep your arms about shoulder-width apart while performing the exercise.
- Synchronize your movement with your partner as you finish your first rep. Reach over to your partner and high-five them with your left hand while they do the same. Perform another rep, this time high fiving your partner with your right hand. Repeat for as many reps as you both can do.
- Aim for about three sets of as many reps as you both can perform to get a complete workout.
2) Back Extension
This exercise allows you to get an excellent back workout without any equipment. You only need a partner and a couch. Here’s what the exercise looks like:
- Lay down on the couch’s armrest to get into the starting position. Keep your legs on the cushion side of the armrest while your upper body hangs off the edge. You want the armrest just below your hips so you can move your torso freely when performing the exercise. Your back should be straight.
- Perform a rep by bending at the waist, so your torso moves closer to the couch. Take a deep breath and engage your lower back muscles as you lift your torso back to the starting position. Try not to overextend your back and keep it straight as you get back to the starting position.
- Your partner should be holding your legs down while performing the exercise, so you only move at your hips. Swap positions after your first set.
3) Hook Squats
This exercise involves standing back-to-back with your workout partner. Here’s what the exercise looks like:
- Get into the starting position and hook your right arm with their left arm and your left arm with their right arm.
- Once you’re both hooked together, drop down to perform a squat. Dropdown until your thighs are parallel to the floor.
- With both your thighs still parallel to the floor, start turning clockwise until you make a full circle, then turn anti-clockwise to return to your starting position. That completes one rep. Complete as many as you can.
4) Back-To-Back Wall Sits
This exercise involves being back-to-back with your partner, as is the case with hook squats. The exercise targets your glutes, quads, and hamstrings. It also tests your mental fortitude and ability to keep going as you start feeling the burn. Here’s how to perform the exercise:
- Get into the starting position sitting back-to-back with your training partner.
- Keep your feet shoulder-width apart and your torso upright. Don’t try to cheat when performing the exercise by being in a half-standing position. Your knees should be bent at a 90-degree angle when you’re in the position.
- Hold the position for as long as you and your partner can to complete a rep. Aim for three sets.
5) Wall Sit And Tricep Dip Combo
This exercise works out your lower and upper body. Here’s what it looks like:
- Get into the starting position with one person in the wall sit position, with their knees bent at a 90-degree angle.
- The second person gets into position in front of the first person while facing away from them. The first person’s legs will serve as a base for the second person to perform tricep dips.
- The second person performs as many dips as possible while the first person holds the position against the wall. The two swap positions, so it’s the first person’s turn to perform dips while the second person wall sits. Aim for about three to five reps.
6) Glute Ham Raise
Here’s a fun exercise that targets your hamstrings and glutes. You don’t need any equipment to perform this exercise, just a partner willing to work out with you. The exercise involves one person performing glute hamstring raises while the other person serves as support, holding down their legs so they can’t cheat while performing the movement. Here’s what the exercise looks like:
- Get into the starting position, kneeling on the floor. Your body should be upright.
- Your partner gets into position behind you, holding your legs and keeping them still during the exercise.
- To perform a rep, lower your upper body to the floor until you’re almost on the floor and return to the starting position to complete a rep. Perform eight to ten reps and switch positions with your partner.
7) Squat And Throw
You’ll need an exercise ball or something similar for this simple, fun exercise. The key to getting the most out of this exercise is using the squat to power your throws and your descent into a squatting position. This exercise gives your legs a good workout and improves your hand-eye coordination. Here’s how you perform the squat and throw:
- Get into a squatting position while holding a ball in your hands. Your feet should be a little more than shoulder-width apart. Your partner also gets into a squatting position while facing you.
- Perform a squat and throw the med ball at your partner. Your partner catches the ball while descending on their squat and throws it back at you as they ascend back to the starting position.
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