Partner Workout Ideas to Try


There’s no better motivation than knowing your workout buddy is waiting for you at the gym. Holding each other accountable is a great source of inspiration and encouragement. But even with a friend there to keep you going, you may occasionally feel the need to shake up your routine.

So, why not team up and try some fun partner workouts together? Cooperative exercises can be fun and effective.

1. SQUAT JUMP

A woman standing in front of a fence

Grab two resistance bands and stand facing your partner. You should each grip both bands (with one hand on each) and extend your arms out straight to add some tension. Tighten your core as you slowly squat down in unison, and then simultaneously jump upward. Land softly on your toes and transition right into another squat.

2. CHEST PRESS WITH RESISTANCE BAND

A woman standing in a room

Hold both ends of a resistance band and loop it behind your back. As your partner positions themselves behind you, they should grip the looped portion and step back until there’s some tension in the band. Slowly bend both arms at your elbow, forming a 90-degree angle. As you step one leg forward, fully extend both arms in front of you, rotating your palms toward the floor. Return elbows to a 90-degree angle as you step back, and repeat. After completing a couple sets, trade places with your partner.

3. OVERHEAD PASS WITH SQUAT

Stand back-to-back with your partner, separated by a few inches. Holding a medicine ball overhead, pass it backward to your partner. Then, both you and your partner perform a squat as they move the ball down to the floor. Your partner should then roll it between their legs, back to you, before you both return to the starting position. After a few sets, switch places with your partner so you each have a chance to lift and roll the ball.

4. SIT-UP PASS

With feet flat on floor and knees bent, each partner lies on their back. One of you then holds the medicine ball extended overhead. Simultaneously perform a sit-up and pass the ball to each other at the top of the movement, then lower back to the floor. The partner with the medicine ball taps it on the floor behind them before repeating the sit-up and continuing to pass the ball back and forth.

5. PUSH-UP WITH SHOULDER TAP

Face your partner as you both assume a high-plank position, then perform a push-up together. At the top of your push-up, tap your partner’s left shoulder with your right hand as your partner does the same. With each push-up, alternate hands and shoulder taps. This is a good opportunity for some friendly competition: Who can last longer and perform more shoulder taps? You’ll both be strengthening your arms (and core) while having fun.

6. BODY WEIGHT SQUAT

Standing at an arm’s length away, face your partner. Gently grip each other’s forearms while keeping your feet slightly wider than your hips. Squat together in unison, and as your thighs become parallel with the floor, hold the position momentarily. Then return to standing position and repeat.

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