Full-Body Workout For Partners
The Medicine Ball Strength Workout That'll Leave You and Your Gym BFF Dripping
It's a fact that working out with a partner is more fun, and it's also a fact that nothing cements a friendship — and a fitness commitment — like sweating it out with your BFF. "Workout partners will get you into the gym on days you don't want to be there, keep you safe while you're working with heavier weights, and will push you to complete every movement and work harder than you do on your own," said Andy Coggan, CSCS, CES, a certified personal trainer with Gold's Gym in the United States. Andy put together this partner workout that's perfect for crushing with your BFF.
"This is a full-body workout that alternates between upper body and lower body with plenty of core exercises and heart-pumping conditioning to burn calories and build muscle," Andy told POPSUGAR. Since you're alternating reps with your partner, you get a little extra rest between each one but not a lot of break time overall. That way, Andy explained, you can "keep your time in the gym down but increase your strength by maximising total intensity."
Full-Body Partner Workout
Equipment needed: A light- to medium-weight medicine ball.
Directions: Complete the short warmup. Do one set of each exercise, then repeat to complete two full circuits. (Note when there is a 30-second rest between sets.) Finish with a full-body cooldown like this one.
| Warmup: 2 Sets Per Move | Distance/Time |
|---|---|
| Jog | 10-20 yards |
| High skip | 10-20 yards |
| Lateral shuffle | 20-30 seconds |
| Walking lunge with twist and reach | 10-20 yards |
| Plank walkout | 20-30 seconds |
| Squat jumps | 20-30 seconds |
| Circuit | Reps/Time |
| Buddy squat and toss with medicine ball | 15 reps |
| Side-by-side plank with a rolling medicine ball | 1 minute, with a 30-second rest between sets |
| Alternating lunge jumps | 10 reps |
| Medicine ball sit-up with pass | 15 reps |
| You go, I go burpees | 10 reps, with a 30-second rest in between sets |
Keep reading to see how to do each exercise.
Warmup: Jog
Warmup: Power Skip
Warmup: Lateral Shuffle
Warmup: Lunge With Reach
