👉Even if gyms are closed due to the corona virus pandemic, you can make fitness part of your🏋️ lifestyle at home by working out with a friend, sibling or partner.
Partner workouts are generally a fun way to spend time together,👌 bond and push each other to achieve your goals.❣️
🤗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
- 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.