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Double Your Fun: 5 Partner Workout Strategies + 10 Workouts

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If you want to go fast, go alone. If you want to go far, go together. — African Proverb

Let me ask you something: Would you rather trudge through a workout on your own? Or would you like to meet up with a friend and knock it out together?

5 Benefits of a Partner Workout

  1. You’ll push harder.
  2. You’re less likely to quit.
  3. You won’t blow it off since you’re meeting your friend.
  4. Shared struggle makes for fun times.
  5. An extra set of eyes on your kids can’t hurt.

5 Strategies for Maximizing Your Time

  1. Alternate rounds: You work while your partner rests. Then switch.
  2. Work at the same time on the same things: Do the same thing for the same amount of time or reps. Cheer each other on to finish the workout.
  3. Work at the same time, but on different things: You do one thing and your partner does another. When you finish, switch movements.
  4. Share the work: Divide and conquer. Do as many reps as you can then let your partner take over. Don’t move onto the next movement until you knock out all your reps.
  5. Follow the leader: You knock out your round as fast as possible. Then your partner knocks out her round as fast as she can. Rest and repeat.

10 Partner Workout Examples

  • As many rounds as possible (AMRAP) in 20 minutes:
    • 1 push-up / 1 lunge / 1 squat
    • Then 2 push-ups / 2 lunges / 2 squats
    • Then 3…..and so on
    • Alternate rounds with your partner
  • AMRAP 10 minutes:
    • 50 rope jumps / 10 squats
    • While one partner jumps rope, the other partner squats
    • When you finish your reps, switch
  • AMRAP 10 minutes:
    • Set A is 25 rope jumps + 20s plank
    • Set B is 15 squats + 10 push-ups
    • One person starts on Set A and the other starts on Set B
    • When you finish your sets, switch
  • Plank Around:
    • Front plank 30s / left side plank 30s / right side plank 30s / 30s rest x 5 rounds
    • Keep your partner accountable and help motivate them
  • AMRAP 20 minutes:
    • 10 lunges / 10 squats / 10 push-ups
    • Alternate rounds with your partner
  • AMRAP 10 minutes:
    • 30 lunges / 25 squats / 20 push-ups
    • Break up the individual sets between the two of you as needed
    • Don’t move on until you finish all of the reps
  • Every minute on the minute for 10 minutes (EMOM 10):
    • 3 pull-ups (or 5-second hang) / 6 push-ups / 9 squats
    • One partner starts the minute and the other partner immediately follows
    • Increase or decrease the reps depending on your fitness level
  • EMOM 10 minutes:
    • 5 push-ups / 10 lunges / 20 rope jumps
    • One partner starts the minute and the other partner immediately follows
    • Increase or decrease the reps depending on your fitness level
  • Accumulate 20 minutes of total jump rope time:
    • Divide up into sets (e.g. 50 jumps) and turn on clock while you’re jumping
  • Jump or squat:
    • Set a clock for 10, 15, or 20 minutes
    • Partner A starts to jump rope
    • Once Partner A misses, Partner B does 5 squats and then takes over the jump rope
    • Keep switching every time there is a miss
    • If you’re really good at jump rope, set a cap (25/50/etc) and then switch

So now you can pick a workout, grab a friend, set a time to meet, and have fun!

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Peter Haas
Peter helps people to master the fundamentals of movement technique and nutrition to amplify their performance and carve out new levels of leanness. Find out more about him at Train Smart Digital.