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Buddy up and get ready, training with your mates just got fun with these 5 workouts to try with a friend. You’ll be strengthening your bond as you strengthen your muscles and motivate each other to reach your next PB. Round up your mates and get your FREE 3 day pass at Jetts to get started.
Step 1: Facing your partner, both of you will move into a high plank position.
Step 2: Complete a push up (drop to your knees if you need to), bringing your chest to the ground and pushing back up at the same time.
Step 3: When you reach the top of your push up, use your right hands to give each other a high five.
Step 4: Complete another push up and at the top high five with your left hand.
Step 5: Keep repeating and alternating high fives for 60 seconds.
The benefit: When you raise your hand off the ground at the top of the push you will be engaging your core and supporting muscles to hold your position while you high five.
Step 1: Each of you will hold an end of the resistance band with both hands.
Step 2: Stand next to each other (shoulder to shoulder) facing the same way and slowly separate until there is resistance in the band between you.
Step 3: With your feet shoulder width apart, your hands out in front of your body and your hips facing forward, engage your core as you twist away from your partner to increase the tension in the resistance band.
Step 4: Controlling the band, twist back around to your starting position to complete one repetition.
Step 5: Keep repeating for 60 seconds, then change positions with your partner and complete again (this time twisting in the other direction).
The benefit: Your core muscles will remain engaged during both directions of the twist movement due to the resistance given by your partner.
Step 1: Stand back to back with your partner and both drop into a low squat position so your quads are parallel to the ground.
Step 2: Holding your squat positions and with the medicine ball at chest height, rotate your upper body to the left to pass the ball to your partner – your partner will be receiving the ball from their right side.
Step 3: Your partner will then pass the ball across their body to their left side to pass it around to you – you will receive the ball from your right side.
Step 4: Keep repeating for 60 seconds.
The benefit: Being back to back with your partner will encourage you to remain in your low squat position for the full 60 seconds, really working the legs. Your core will also remain engaged throughout as you rotate through full range of motion at the waist.
Step 1: Your partner will set up in a plank position on their elbows and toes, keeping a straight line through their body with their core engaged.
Step 2: You will stand to the right of your partner’s feet. You will squat down low and as you push up out of your squat, jump over your friends ankles and land in a low squat to the left of their feet.
Step 3: Squat low again and this time jump to the right of your friends feet, back to your starting position.
Step 4: Keep repeating for 60 seconds, then change positions with your partner and complete again.
The benefit: You will be more determined to hold your plank position for the full 60 seconds as your friend is jumping over your lower legs. Likewise, when squat jumping you will be trying your best to complete full range squats to clear your partner’s legs and land safely!
Step 1: Stand facing your partner with each of you holding an end of the resistance band (it will be in your right hand and your partner’s left hand).
Step 2: With your elbows at 90 degrees and hugged to the side of your body, take a step back until there is resistance in the band.
Step 3: From there, bend forward slightly at the hip and at the same time as each other, extend your arms to increase the resistance in the band and push the band away from each other, squeezing through your triceps.
Step 4: Slowly bend through the arm again, controlling the tension in the band.
Step 5: Keep repeating for 60 seconds, then change arms and complete again.
The benefit: You will be working against your partner’s resistance as well as your own, making the move a strong one to control, really working through the triceps muscle.
Training with a workout buddy is likely to ignite your competitive streak, pushing you to lift heavier, run faster or squeeze in an extra rep. The by-product of trying to keep up with the person next to you? Maximum results!