Friends can be a great motivator to exercise. It is true that sometimes we feel more obligated to our friends and family than we do to ourselves. We may not think twice about cancelling on ourselves for our daily workout, but if we know we have someone counting on us we are more likely to show up so we don't let them down.
I developed this fun partner workout for my boot camp. When we work together to achieve our goals, we may push ourselves harder, have some friendly competition, have more laughs and often can enjoy it all a little more.
If you have a friend that is your workout buddy, your running partner or your accountability mate consider yourself fortunate. A good friend can be a major motivator in your healthy lifestyle.
Partner Workout
In our camp, we worked through five circuits. Each circuit had three exercises, five reps each, that our partners worked together to complete as many times as possible in five minutes.
Circuit One
Partner one: 5 air squats
Partner two: Isometric low squat hold for the duration of the partner's reps.
Switch roles.
Partner exercise: Low plank jump over. One partner holds a low plank and the second partner jumps or steps over their partners ankles five times before they switch positions.
Repeat circuit for five minutes
partner exercise: low plank jump over
Circuit Two
Partner one: 5 push ups
Partner two: Isometric high plank hold for the duration of the partner's reps.
Partners switch roles
Partner exercise: Back to Back side plank with twist. Partners perform a straight arm side plank so they are back to back. With one arm straight in air, touch hands in the high position, then reach below to touch hands under the plank. Repeat five times.
Repeat circuit for five minutes.
Partner exercise: Back to back side plank with twist
Circuit Three:
Partner one: 5 reps (each leg) bridge march
Partner two: Isometric bridge hold in high position for the duration of the partner's reps
Partners switch roles
Partner exercise: Partner assisted sit ups. Partners sit facing each other and lock ankles. Sit up towards your partner and hi-five in the high position. Repeat five times.
Repeat circuit for five minutes
Partner exercise: Sit ups
Circuit Four:
Partner one: 5 reps of static lunge right leg
Partner two: Isometric hold of low right leg lunge position for the duration of the partner's reps
Partner one: 5 reps of static lunge left leg
Partner two: Isometric hold of low left leg lunge position
Partners switch roles
Partner exercise: High Plank hi five. Face your partner in a high plank position. Make sure your wrists are directly below your shoulders and your body is in a straight line from your shoulders to your toes.
Partner exercise: High plank high five
Repeat circuit for five minutes.
Circuit Five:
Partner one: 5 triceps dips on partners knees
Partner two: 5 floor floor crunches
Partner exercise: Crunches, tricep dips
Partners switch roles
Partner exercise: Back to Back side plank, switch sides from earlier circuit. Partners perform a straight arm side plank so they are back to back. With one arm straight in air, touch hands in the high position, then reach below to touch hands under the plank. Repeat five times.
Partner exercise: Back to back high plank (other side)
Repeat circuit for five minutes.
Recruit a friend and give it a shot! Let me know what you think!
Coach Lea
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