partner fitness exercises

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Fit and fabulous: Seven workouts you can do with your partner at home

Even though gyms are open again, you can make fitness part of your lifestyle at home by working out with a friend or partner.

partner fitness exercises

Image: Canva

To stay safe during the coronavirus pandemic, many opted for at-home exercises, getting a different workout experience. Now that gyms are slowly re-opening under lockdown Level Two, however, you still can keep up with those fitness routines.

Couple goals

Step it up a notch and get your significant other on the health and fitness train as well.

Couple workouts are generally a fun way to spend time together, bond and push each other to achieve your goals. No significant other? You can also do these exercises with your bestie.

Image: Bruce Mars/Unsplash

Do not forget to warm up before these exercises and to do some cool down stretches straight after.

And remember, build up slowly, because some of these drills are tough!

1. Jump squat with clap

  • Begin standing side by side, one meter apart, facing opposite directions.
  • Go into a low squat at the same time.
  • From the bottom of the squat, simultaneously jump up.
  • During the jump bring your arms overhead and clap your inside hands together at the height of your jump.
  • Land into a squat again.
  • Do 12 times, then switch sides.

2. Wheelbarrow push-up with squat

For this exercise decide who is partner A and who is partner B.

  • Partner A positions themselves in a high plank: arms straight, wrists in line with shoulders and core engaged.
  • Partner B stands at Partner A’s feet, facing the same direction.
  • Partner B safely holds then lifts Partner A’s ankles one at a time – at this point Partner A is in a “wheelbarrow” position.
  • Simultaneously: Partner A lowers into a push-up (maintaining strength and stability) and Partner B lowers into a squat (while holding Partner A’s ankles).
  • When Partner A pushes up and returns to the starting position, Partner B stands.
  • Do 12 reps (repetitions), then switch roles.

3. Bodyweight squats

  • Partners stand facing each other at arm’s length with feet hip-width apart.
  • Grasp each other’s forearms and grip securely.
  • From there lower into a squat position (send the hips back, bend both knees equally and engage the core).
  • Hold the squat position for about three seconds, then return to starting position.
  • Do 12 reps.

4. Side plank with rotation and clap

For this exercise again decide who is partner A and who is partner B.

  • Begin back to back in a side plank position.
  • Partner A supports their weight on their right hand (feet stacked with right foot on the bottom) and left hand extended straight up.
  • Partner B supports their weight on their left hand (feet stacked with left foot on the bottom) and right hand extended straight up.
  • Both individuals are to engage their core and lift their hips.
  • Partners tap hands together overhead.
  • Partners bring hands down across front of body (rotating slightly) to tap hands together underneath their torsos.
  • Do 12 reps, then switch sides.

5. Push-up with shoulder tap

fitness plank push up
Image: Luis Quintero/Unsplash
  • Begin facing each other in a high plank position.
  • Perform a push-up simultaneously (keep legs straight and engage the core).
  • At the top of your push-up position, lift the right hand and tap your partner’s left shoulder.
  • Do 12 reps while alternating the shoulder that you tap after each push-up.

For this exercise, the following accommodation can be made for those who struggle with high plank push-ups:  you can perform the push-up on your knees.

6. Squat hold with high knees

Again decide who is partner A and who is partner B.

  • Partner A lowers into a squat position and extends both arms straight out.
  • Partner B lifts knees high, trying to get each knee to the height of Partner A’s arms.
  • Partner B performs high knees by running in place, drawing knees up toward chest (engage the core and keep the back straight).
  • Repeat for 30 seconds, then switch roles.

7. Reach-and-touch plank

  • Partners begin facing each other in a high plank position (at least one meter apart).
  • Both partners simultaneously lift their right hand and reach out across to tap the other persons hand.
  • Do this for 30 seconds while alternating between opposite hands.