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What’s the only thing better than a sweaty, challenging, upbeat workout? Doing that workout with a friend – duh! Studies show that perceived support from our peers can have an influence on our exercise habits. What’s more, working out with a friend makes going to the gym a little less daunting and a little more fun! So round up a buddy, slip on your sneakers, and tackle this partner-based workout!

1. High Five Push-Ups

  1. Get in push-up position. You and your partner should be head-to-head
  2. Lower yourself into a push-up at the same time, and push back up at the same time.
  3. At the top of the movement, each partner raises their right arm and high fives their partner.
  4. Do another push-up, then repeat the high five on the left side
  5. Complete 3 sets of 12 reps.

2. Wall Sit and Burpees

  1. Designate someone to be partner #1 and someone to be partner #2
  2. Partner #1 completes 20 burpees.
  3. While partner #1 is burpee-ing (is that even a word?), partner #2 holds a wall sit.
  4. Once partner #1 completes the 20th rep, SWITCH! Parter #2 will be burpee-ing and partner #2 will be holding the wall sit.
  5. Try to complete 3 full round so that you each do three sets of each exercise

3. Seated Twist

  1. Sit back to back with your partner
  2. Bend your knees slightly
  3. Parter #1 holds a medicine ball by their chest
  4. While keeping abs engaged, twist at your trunk to your right side and hand the medicine ball to your partner.
  5. Then twist to your left side so they can hand it back to you.
  6. Do 3 x 20 reps

4. Competition Planks

  1. Time for a little friendly competition! See who can hold a plank (with good form!) the longest.
  2. Your backs should be as flat as a board, no butts up in the air!
  3. Pretend like there is a grapefruit in between your shoulder blades. Then pretend like you are bracing for someone to punch you in the stomach. This will engage your shoulders and core properly.
  4. Set a timer and GO
  5. Loser buys their partner a post-workout smoothie 🙂

 

Written by GUADS staff member Angelina with contributions from wellandgood.com