SWEAT Partner Workout You Can Try This Friendship Day

Exercising with a friend can be a fun way to break up your routine and challenge yourself in a different way, especially if you usually exercise alone. There are so many benefits of working out with a friend! In fact, working out with a partner can help improve your performance and increase your motivation. If you know you’ll be working out with someone then you will be more likely to commit to the session — plus it can be a great opportunity to squeeze in some exercise AND catch up with a loved one when you’re short on time! Who doesn’t love multitasking?

To celebrate International Day of Friendship, we have come up with a circuit-based workout that uses your bodyweight (and your partner’s) to work up a sweat. You don’t need any equipment, just find a friend and challenge each other!

Partner full-body workout

Set an interval timer and complete the first exercise as many times as you can in 30 seconds. Take a 30-second break before moving on to the next exercise. Once you have completed the entire list, take a 2-minute break before starting again. Aim to complete the entire circuit three times in total.

Exercise list:
Burpee and High-Ten 
Push-Up and Clap
Back-to-Back Squats
Sit-Up and Clap
Inchworm and Clap
Single-Leg Romanian Deadlift and High-Five
Plank and Jump Over (x2)

Burpee and High-Ten 

1. Begin facing your partner, approximately one metre away from each other, in a standing position with your feet shoulder-width apart. 

2. At the same time, bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.

3. Jump both of your feet forwards in between your hands, ensuring that your feet remain shoulder-width apart.

4. Propel your body upwards into the air. Extend your legs below you and as you jump, extend your arms above you to give your partner a high-ten at the highest point of your jump.

5. Land in the starting position, ensuring that you maintain ‘soft’ knees to prevent injury. Repeat. 

Push-Up and Clap

1. Start facing your partner in a push-up position with both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. 

2. At the same time, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles, ensuring that you maintain a neutral spine.

3. Push through your chest and extend your elbows to lift your body back into the push-up position.  

4. Transfer your weight onto your left hand, to clap hands with your partner using your right hand. Lower your right hand to the mat and transfer your weight to clap hands with your partner using your left hand.

5. Place your left hand back on the mat and return to the push-up position. Repeat. 

Back-to-Back Squats

1. Start standing back-to-back to your partner with your feet hip-width apart. Link your arms together and shuffle your feet forward slightly. 

2. With your back flat against your partner’s back, lean back into each other to support each other’s weight. Bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel to the floor.

3. Push through the heels of your feet and extend your legs to return to starting position. Repeat.

Sit-Up and Clap

1. Start with both people lying flat on your back with your knees bent. Lock your feet in with your partner’s and place your hands behind your earlobes. Engage your abdominal muscles by drawing your belly button in towards your spine. 

2. Working together, slowly lift your head, shoulder blades, and torso off the floor. Lengthen your spine to sit up tall and extend your arms to give your partner a high-ten at the highest point.

3. Slowly lower your torso, shoulder blades and head to the mat to return to the starting position. Repeat.

Inchworm and Clap

1. Place two mats together end-to-end and start standing at the opposite ends of each mat, facing each other with feet hip-width apart. 

2. At the same time, bend at the hips and while keeping your legs as straight as possible, place your hands on the floor directly in front of your feet. Without moving your feet, walk your hands forward until your body is in one straight line from your head to your heels, resting on the balls of your feet.

3. Transfer your weight onto your left hand, to clap hands with your partner using your right hand. Lower your right hand to the mat and transfer your weight to clap hands with your partner using your left hand.

4. Place your left hand back on the mat and, without moving your feet, walk your hands backwards to return to the starting position, once again, ensuring that your legs remain as straight as possible. Repeat.

Single-Leg Romanian Deadlift and High-Five

1. Start facing your partner approximately 2 metres away from one another in a standing position with your feet hip-width apart.

2. At the same time, bend your left knee slightly and without changing the angle, hinge forwards from your hips extending your right leg behind you until your body is parallel to the ground. Ensure that you keep your hips level, maintain a proud chest and that your head is an extension of your spine. You should feel tension in your left hamstring (back of your leg).

3. Extend your right arm out to give each other a high-five. Push through your left heel and, using your glutes and hamstrings, extend your hips to return to the starting position.

4. Complete 15 seconds on the same side before completing the remaining 15 seconds on the other side.

Plank and Jump Over (x2)

1. Partner 1 — Start in a plank position with both forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet. Brace your abdominals while maintaining a neutral spine,  ensuring to breathe throughout and hold the position for 30 seconds.

2. Partner 2 — Start by standing alongside your partner’s legs as they plank. Ensure you have both feet on the floor facing them, with your feet hip-width apart. Bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.  

3. Propel yourself upwards and forwards to jump over your partner's legs and land in squat position on the other side of them, ensuring that you maintain ‘soft’ knees to prevent injury. Extend your knees to straighten both legs. 

4. Turn around and jump over their legs again to return to the starting position. Continue jumping from side to side for 30 seconds.

5. Rest for 30 seconds then change roles.

We’d love to see snaps of you and your bestie working out together — be sure to take a sweaty selfie and tag us (@sweat) on Instagram!