Whether it’s with a friend, a co-worker or your significant other, training with a partner can be just the motivation you need to get to the gym and through a tough workout. Plus, let’s be honest, sometimes it’s good to share the pain!

But don’t just take my word for it, research actually shows that training with a partner can improve your performance(1) and help you reach your goals faster.

Grab your workout buddy and power through these exercises for an epic partner burn.

1. Back to Back Squats with Rotational Medicine Ball Pass:
● Stand back to back with your partner with your feet out in front of you
● Squat down together and ensure your knees are over your ankles
● Slowly twist to one side, handing the ball off to your partner (who should be turning towards you)
● Then twist to the other side as they turn to hand the ball back to you
● Continue passing the ball in this direction for 30 seconds, and then repeat the exercise in reverse

2. Push-up High Five:
● Face your partner arms length apart. Get in push-up position, hands directly under your shoulders, legs extended and abs engaged
● Do a push-up, bending elbows 90 degrees. Push back up to starting position and give each other a low five, extending arm straight out
● Be sure to keep your hips as square as possible at all times
● Complete reps until fatigued

3. Plyometric Lunge:
● Stand facing your partner, about an arm’s length apart
● Lunge forward with your right leg as your partner lunges forward with their right at the same time, your legs parallel to each other
● In unison, jump and switch legs, trying to stay the same distance from one another
● Complete 10-12 reps, for 3 sets

4. Wheelbarrow Push-up with Squat:
● Start in the top of a push-up, and have your partner hold your feet in their hands
● Brace your core, and do as many pushups as you can while maintaining form
● As you lower yourself down, your partner should simultaneously lower into a squat, keeping his or her arms straight and engaging their butt muscles
● Each of you should do 10-20 reps in each position

5. Squat and Dip:
● Have your partner do a wall squat (lean back against a wall and slide down the wall into a squat until their thighs are parallel to the floor and their knees are directly over their ankles)
● Your partner’s arms should be raised out in front, with their shoulders pressed against the wall
● Meanwhile, you should stand 12 to 18 inches in front of your partner, facing away from them. Squat, then rest you palms on their knees, fingers facing forward to do the dips
● Lower yourself by bending your elbows at a 90-degree angle and ensure they point back towards your partner (you should feel it in the back of your arms), then press up back to start
● Do 20 reps as your partner holds his or her squat, then switch positions

6. Crunch and Pass:
• Sit on the floor facing each other, legs straight and feet touching
• Bend knees slightly and place one foot inside your partners feet, while they do the same
• With one partner holding a medicine ball, both crunch simultaneously
• Pass the ball at the top of each crunch

7. (Bonus for our super fit couples!) Partner Pistol Squat:
• Stand and face your partner, arm’s length apart
• Hold your partner’s right hand in fireman’s grip
• Raise your right foot off the floor slightly with leg straight, so the outside of your right ankle faces your partners
• Slowly lower into a squat simultaneously and slowly come back to standing
• Try 5 reps on each leg, remember the key to this one is control!

References:
1. https://link.springer.com/article/10.1007%2Fs12160-012-9367-4